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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (6 sets):

Floor Press

Minute 0-4: Warm-Up

Minute 4 – 8: 3 Reps @ 70% – 75%

Minute 10-14: 3 Reps @ 80% – 85%

* % based of 1 RM Bench Press

S2: Metcon (Time)

4 Rounds for Time

50 Double Unders

25 Sit-Ups

20 DB-Snatch 50/30

Rx+: 70/50

Rx: As Written

Sp: 40/30, 2x Single Unders

LIFE

L1: Metcon (No Measure)

5 Min Max Cal’s on Rower

5 Min Max Cal’s on Assault Bike

Then Immediately into ….

5 Min AMRAP

5 KB Swings

5 Goblet Squats

L2: Metcon (Time)

For Time..

70 Walking Lunges w/ DB 20/10

60 Sit Ups

50 DB Press 20/10

40 V-Ups

30 Box Step Ups w/ DB 20/10

20 DB Lateral Raises 20/10

10 Barbell Rollouts