Warm-up
2 rounds
200m run
10 thoracic rotations
10 banded dislocates
10 banded push-ups
Strength
PortFit
Push press – wave format; 3.2.1, x3
PortBurn
A1. Seated SA DB strict press – 4x8e
A2. Foam roller body saws – 4×10
Both movements should be slow and controlled.
A1 is done siting on the ground
WOD
PortFit
1000/800m row
40 thrusters (75/55#)
20 strict pull-ups
12 min cap
PortBurn
1000/800m row
40 goblet thrusters
20 hard pulls – seated pull-ups, inverted rows, banded pull-ups
12 min cap
Fathom – less than 12 minutes
Gear – hard from the start, hard to the finish.
Knots – Coach Ty’s favorite. Full send time. Pace the row, but barely. Crush the thrusters in 2 or 3 sets and then work your way through the pull-ups
Current – inside your box for most, outside your box for some
