The Port
The Port is supporting two amazing causes this holiday season!
First, we are working with the Seacoast Area Firefighters Toy Bank. There’s a donation box at the gym where we are collecting unwrapped toys for kids 0-17 years old. All the toys collected will go directly to Portsmouth families in need. This year arts and crafts for school projects is on a lot of wish lists!
Second, we are supporting The Chase Home for Children. For 140 years they have been committed to helping at-risk children in dire circumstances live happier and healthier lives. This year has been especially challenging due to the pandemic, which has increased the cost of their services across nearly every program. Find out more about how you can help by visiting www.chasehome.org/season-of-giving.
Let’s come together to help those in need this holiday season! ❤️
Warm-up
3 Rounds:
250/200m Row + w/a PVC…
5 Snatch Grip Deadlifts
5 Behind the Neck Snatch Grip Presses
5 Back Rack Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch
Skill
4 sets for Quality
Coach-led with empty barbell rounds 1-2.
On your own with light weight, rounds 3-4.
4 Hang Snatch Pull +
3 Hang Muscle Snatch +
2 Overhead Squat +
1 Hang Squat Snatch
Burn Strength
3 Sets for Quality:
8e DB Upright Row
6e alt. DB Snatch
4 slow, controlled Wall-Squats
15 Hollow Rocks
Workout
5 Rounds for Time:
500/400m Row
9 Hang Squat Snatches (115/75)|(75/55)
Burn WOD
5 Rounds for Time:
500/400m Row
16 KBS
12 Goblet Squats
