Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Metcon (Time)
Workout 1
12 min amrap
5 deadlift 315/220
10 c2b
15 wall ball 30/20
Rx+ As written
Rx 275/195, 20/14
Sp 225/155, 20/14
S2: Metcon (Time)
Workout 2
15 min amrap
3 c&j 155/105
3 t2b
3 c&j
6 t2b
3 c&j
9 t2b
…and so on…
Rx+ As written
Rx 135/95
Sp 115/75, pull ups, knees to wherever