The Port
Warm-up
1:00 Bike
3 Rounds:
12 Plate Ground to OH
10 Hollow Banded Push-Downs
8 Push-Up to Pike
1:00 Bike
Strength
L1: Weighted Pull-ups (6 X 4; Building)
L2: Strict Pull-Up (6 X 6 Seated Barbell Pull-Ups)
L3: Sitting banded lat pull-downs (4 X 15-20)
WOD
AMRAP 12:
12 Pull-Ups
9 Hand-Release Push-Ups
3 Power Snatch (135/95)(115/75)
Burn WOD
AMRAP 12:
6e DB Renegade Rows
9 DB Floor Press
12t alt. DB Snatches
*Renegade Rows and Floor press done with two DB’s, DB Snatches done with only 1.
Matt P.
