Announcements
NEW CLASS TIMES!
6:30pm on Thursdays
2:30pm Open Gym on Thursday and Fridays
Check out our Murph Prep Challenge!
The Port
Warm-up
2-3 Rounds for Quality:
:30 Single Unders
10 Scap Push-Ups
12 KB Plank Taps
5e SA Russian KB Swings
5e KB Half-Kneeling Strict Press
:20 OH Hold Each Side
+ 2 Rounds with a focus on proper positioning:
:10 HS Hold or :20 Plank Hold
5 HSPU or Push-Up Negatives
Strength
4 Sets:
:30 DB OH Hold
15 *light and fast* Band Pull-Aparts
8e DB Box Step-Overs
Rest 1:00 between rounds
Workout
For Time:
40/35 Cal Row Buy-In
25-20-15-10-5
Handstand Push-Ups
20-40-60-80-100
Double-Unders
40/35 Cal Row Cash-Out
Burn WOD
4 Rounds:
20/16 Cal Row
8 DB Strict Press
10/8 Cal Row
12 DB Push Press
Rest 1:00 between rounds.
Gene
