The Port
Warm-up
3 Rounds:
:30 Row
10 Scap Pull-ups
10 Banded Hollow Pull-Downs
10 Floor Scrapers
Skill
Toes-To-Bar
Coaches Choice
Burn Strength
3 Sets:
:40 Active Bar Hang
8 Strict Knees to Chest
15 Band Pull-Aparts
WOD
AMRAP 7:
8 Hang Power Cleans (115/75)
6 Toes-to-Bar
10/8 Cal Row
Rest 1:00
AMRAP 5:
8 Hang Power Cleans (115/75)
6 Toes-to-Bar
10/8 Cal Row
Rest 1:00
AMRAP 3:
8 Hang Power Cleans (115/75)
6 Toes-to-Bar
10/8 Cal Row
*Pick up where you left off after each rest break.
