The Port
Warm-up
3 Rounds:
200m Row
10 Banded Front Raises
10 Banded Strict Press
10t Floor Scrapers
+ 3 Rounds:
5 Ring Rows
:10 Ring Support Hold
3 Ring Dip Negatives
+ Shoulder/Thoracic Spine Mobility
Skill
Muscle-ups
12 Minutes to Work on Coach-led Ring Muscle-Up Technique
Burn WOD
EMOM X 16:
Min 1: 250/200m Row
Min 2: 16 Plate Ground to OH
Min 3: 16 OH Plate Lunges
Min 4: 6-8 Double Push-Up Burpees
Score is # of minutes finished as written.
Workout
3 Rounds for Time:
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)(75/55)
500/400m Row
Burn Strength
3 Rounds Not For Time:
10 Plate or DB Lateral Raises
15 Palm’s-Up Band Pull-Aparts
10 Box Dips
5 Wall Squats
Marc
