Announcements
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
Nate Challenge WOD is next Tuesday. Check out the details and donation page here – https://support.onesummit.org/fundraiser/3660359
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
Long Mobility Flow:
Spiderman Lunge
Pigeon
Iron Crosses
Child’s Pose and Lat Stretch
Up Dog and Down Dog
Forearm and Wrist Stretches
3 Rounds:
10 Step Ups – Box Jumps
10 Band Pull-Aparts
10 Band Bent Over Rows
Core Work
3 Rounds:
:40 Hollow Hold
8e SA DB Bent Over Row
15 Hollow Rock
100ft Farmer’s Carry AHAP
No (or little) rest between movements.
Rest 1:00 Between Rounds.
Workout
EMOM X 15 (:45 Work/ :15 Rest)
Min 1: Bike Cals
Min 2: Plate Core Complex*
Min 3: Box Jump, Step-Downs
Plate Core Complex =
2 OH Plate Sit-Ups + 4t Russian Twists
Alex
