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WOD

Sunday – 4/11

The Port

Warm-up

2:00 Cardio of Choice

+

3 Rounds:
10 Scap Pull-ups
5 Banded Strict Chest-to-Bar or Ring Rows
10t Light DB Snatches

+

Banded Shoulder Mobility

Strength

Pull-ups
2 SETS Max Strict Pull-Ups*

Dropping from the bar ends the set.
Rest as needed between sets.

Workout

EMOM X 25:

Min 1 + 2:
400m Run or
25/20 Cal AB or Ski or 1000m C2 Bike

Min 3 + 4:
AMRAP 2
12t DB Snatches
6 Chest-to-Bar Pull-Ups

Min 5: Rest


Brandon and Stephanie

The Port’s Coaching Team

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