Announcements
NEW CLASS TIMES!
6:30pm on Thursdays
2:30pm Open Gym on Thursday and Fridays
Check out our Murph Prep Challenge!
The Port
Warm-up
Dynamic Warm-Up Outside!
+
3 Rounds:
100m Jog
5 Inchworm Push-Ups
10t Spiderman Lunges
5 DL + 5 Hang Clean/Snatch + 5 Strict Press
Strength
3 High Hang Cleans + 1 Jerk (EMOM X 8)
Building or Across.
3 High Hang Snatches (EMOM X 8)
Building or Across.
Burn Strength
EMOM X 8:
:20 Wall-Sit + 6 Seated Box Jumps
Workout
“AVA”
AMRAP 20:53 with a Partner:
400m Run
21 Ground to Overhead Each (95/65)(75/55)
Run will be done together, but the barbell must
be one person working at a time until both have
completed their 21 reps.
Finisher
3 Sets:
20 Empty Barbell Curls
20 Supinated Bent Over Rows
Rest 1:30 between rounds.
