The Port
Warm-up
3 Rounds w/ an empty BB or 2 DB’s:
250/200m Row
8 Front Squats
8 Push Press w/ a :02 Pause in the Dip
8 Burpees Over Bar
Strength
Thruster (3RM)
Build up to a 3RM in no more than 5-6 working sets
Burn Strength
4 Sets:
1:00 Wall-Sit (add weight-optional)
6e DB Hang Squat Clean
8e DB Push Press
:30 Hanging Tuck Hold
Rest 1:00 Between Rounds.
WOD
2 Rounds for Time:
800m Row
15 Burpees Over Rower
30 Wall-Balls
