Announcements
Congrats to Troy – our November Member in the Spotlight!
The Port
Warm-up
2:00 in Z1
2 Sets:
10 Floor Scrapers
10 Cat Cows
10 Superman Presses
10 Push-Up to Pike
2 Sets:
7 Deadlifts
7 Hang Clean Pulls
7 Muscle Cleans – Power Cleans
7 Elbow Punches
7 Barbell Strict Press – Push Press/Jerk
Strength
Clean Complex (2PC + 1S2OH) (1 X 1)
2 TnG Power Cleans + 1 Shoulder to Overhead
15-18 Minutes to Build to a Heavy Set.Grace
For Time:
30 Clean and Jerks, 135# / 95#
Burn WOD
EMOM X 25:
1:00 Cal Bike
1:00 DB SA Hang Clean and Press
1:00 Rest
1:00 Double DB Staggered Stance Deadlifts
1:00 Rest
Score is total reps of Bike Cals + Clean and Press
Paul
