The Port
Warm-up
3 Rounds:
:30 Cardio of your Choice
5 Burpee Box Jumps
10e Spiderman Rotations
WOD
Hero WOD “Small”
3 Rounds For Time:
Row 1,000 Meters
50 Burpees
50 Box Jumps (24 / 20 inch)
Run 800 Meters
For us today, it will look like this:
3 Rounds for Time:
100/80 Cal Bike
50 Burpees
50 Box Jumps
Row 800m
With a partner, split the workout up however you want.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Post-Workout Strength
3 Sets:
5 Sumo Deadlifts (3X11) (Moderate Load)
10 Weighted Sit-Ups or GHD’s
20 Banded Hamstring Curls
Marty
