Announcements
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
For January receive 40% off your first order. More details have been emailed to you!
The Port
Warm-up
3 Rounds:
12/10 Calorie Row*
5 Push-Up to Pike
*Focus on the leg drive today, and not overextending in the back.
Wall Slides
Scap Push-Ups
Wall Pec Stretch
Chin to Chest, to Shoulder, Up
Strength
Bench Press (5 x 4; Building)
50ft Single Arm Farmer’s Carry Each Side in between each set.
Alternative Options today:
– DB Bench Press 5 X 10
OR
– DB Floor Press 5 X 10
Workout
For Quality:
3 – 6 – 9 – 12 – 9 – 6 – 3
Push Jerk (155/105) (115/75)
15 Calorie Row after each set.
Burn WOD
AMRAP 12:
6 S2OH Left
10 Air Squats
6 S2OH Right
10 Air Squats
16/12 Calorie Row
