The Port
Warm-up
3 Rounds:
10 Floor Scrapers
10 Scap Push-Ups
5 Push-Up to Down Dog
5 Broad Jumps
+ 3 Rounds:
:20 Bar Dead Hang
:10 *active* L-sit or Hanging Knee Tuck Hang
10 Kip Swings
3-5 Box HSPU Negatives
WOD
AMRAP 8:
8 T2B
8 HSPU
8 DB Power Cleans (50/35)(40/25)
Rest 1:00
AMRAP 6:
6 T2B
6 HSPU
6 DB Power Cleans
Rest 1:00
AMRAP 4:
4 T2B
4 HSPU
4 DB Power Cleans
Burn WOD
AMRAP 8:
8 Hanging Knee Tucks or Lying Toe Touches
8 Push-Ups
8 Russian KBS
Rest 1:00
AMRAP 6:
6 Hanging Knee Tucks or Lying Toe Touches
6 Push-Ups
6 Russian KBS
Rest 1:00
AMRAP 4:
6 Hanging Knee Tucks or Lying Toe Touches
6 Push-Ups
6 Russian KBS
Tim
