The Port – NCMETCON
Halloween WOD today! Wear your costume and have a chance to win a FREE month of membership and other prizes. Coffee & donuts will be served!
Warm-up
10/8 cal bike
:30 rig hang
10 PVC good mornings
10 dislocates
10 OHS
10/8 cal bike
5 strict pull-ups or ring rows
5 PVC deadlifts
5 hang high pulls
5 muscle snatch
5 OHS
Strength
1 Snatch-Grip Deadlift +
1 High Hang Power Snatch +
2 Hang Power Snatch
Burn Strength
EMOM X 14
EVENS – 10 RKBS + SA KB Hold OH Right
ODDS: 10 Goblet Squats + SA KB Hold OH Left
Workout
“Zombie DT”
AMRAP 13
11/9 Cal Bike
9 Deadlifts (115/75)(95/65)
7 Hang Power Snatch
5 OHS
3 Strict Pull-ups
Burn WOD
AMRAP 13
10 Ring Rows
10 Plate Ground to OH
10t Plate OH Lunges
10e Plate Russian Twist
200m Run
Cool Down
FOR QUALITY
400m Walk*
*Nasal Breathing Only
