The Port – NCMETCON
Remembering with gratitude, the brave men, and women who made the ultimate sacrifice for our nation. Happy Veterans Day!
Warm-up
AMRAP X 5
6e SA DB Swings
6e SA Strict Press
:20 Hollow Hold
Strength
Shoulder Press (2RM)
*Test week for the start of
our strength cycle
Burn Strength
5 Sets
8e SA Arnold’s Press
10 Banded Face Pulls
Workout
Hansen (Time)
5 Rounds For Time
30 AKBS (53/35)(35/26)
30 Burpees
30 Sit-ups
We do this Hero WOD in honor of Marine Staff Sgt Daniel Hansen who died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Cool Down
FOR QUALITY
1:00 Samson Stretch (R)
1:00 Elbow to Instep (R)
1:00 Samson Stretch (L)
1:00 Elbow to Instep (L)
2:00 Child Pose
