Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port
Warm-up
30 Cal or 3:00 Bike
+ 2 Rounds:
10e Monster Walk Steps
10 Air Squats
10 Ring Rows
+ Evolving Barbell or KB Warm-Up
Strength
Squat Clean (1RM)
Burn Strength
Every 2min X 6 Sets:
10 Russian KBS + 10 Goblet Squats
Workout
AMRAP 3:
60 Double Unders
15 Burpees
ME Wall Balls In Time Remaining
Rest 2:00 X 3 Rounds
Burn WOD
AMRAP 3:
15 Medball Cleans
15 Burpees
ME C2 Bike or Ski Erg in Time Remaining
Rest 2:00 X 3 Rounds
Vishnu
