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WOD

Friday – 11/27

The Port

 

Warm-up

Banded Shoulder Mobility
2 Rounds
200m Run
5 Scap PU / Strict PU or Ring Rows
10 RKBS / AKBS
:30 Plank Hold

Workout

3 Rounds
8 Strict Pull-ups
600m Run
20 KBS
Accumulate 1:30 Plank Hold

Finisher

3 Sets:
A1: 21’s Barbell Curls
A2: 12 Barbell Bent Over Rows
3 Sets:
B1: 10 Barbell Roll-Outs
B2: :20 Push-Up “Hover” Hold

The Port’s Coaching Team

  • Sophie
    Sophie Owner / Trainer
  • Ashley
    Ashley Coach
  • Chad
    Chad Coach
  • Kristi
    Kristi Coach
  • Ty
    Ty
  • Tom
    Tom Coach
  • Kayla
    Kayla
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