The Port
Warm-up
2:00 in Z1 (Bike, Row, Run)
+ 3 Rounds:
6 DB Curl to Press
:20 DB OH Hold
5 Inchworm Push-Ups
10 Down Dog Toe Touches
Skill Work
10 Minutes to work through HS Hold and HS Walk Progressions
Burn Strength
EMOM X 10
Evens: :40 American KBS
Odds: :40 Plank Up-Downs
Workout
For Time under a 30 min CAP:
50 – 40 – 30 – 20 – 10
Bike Cals
Handstand Walk (in feet)
Farmer’s Carry (meters) X 2
Burn WOD
AMRAP 20:
200m Run
50ft OH Walking Lunge (45/25)
50ft Farmer’s Carry
250/200m Row
Rest 1:00
Joe
