The Port
Warm-up
AMRAP 8:
30 Single Unders
8 Lunge + Lunge + Air Squat
:30 Active Bar Hang
5e Single Arm Ring Rows
10 Slow Tuck-Ups
Workout
EMOM X 20:
Min 1: 14 alt. KB Goblet Reverse Lunges (70/53)(53/35)
Min 2: 3 Rope Climbs
Min 3: ME Double Unders
Min 4: Rest Recovery Walk*
*Goal here is to move, without the hands on the knees, sitting, etc. Shake the arms out but keep moving around.
Score is lowest round of DU’s.
Sub for Rope Climbs: 1 Rep = 3 Ring Rows + 3 Knee Raises + 3 Air Squats
Burn WOD
EMOM X 20:
Min 1: :40 Goblet Reverse Lunges
Min 2: :40 Ring Rows
Min 3: :40 Sit-Ups
Min 4: :40 Ski Erg for Cals
Score is lowest round of Ski Erg Cals.
