Wednesday – 11/10

The Port

Warm-up

5:00 Banded Shoulder Warm-Up/Mobility
Front Raise + Pull-Aparts
Pass Throughs
Bent Over Rows
Strict Press

+ 3 Rounds:
100 Run
10 Kip Swings + 5 Strict Pulls
:20 HS Hold

Skill

Spend 10 Minutes working on Kipping HSPU technique.

Workout

5 Rounds for Time
400m Run
21 Sit-Ups*
15 Pull-Ups
9 HSPU
*15 GHD’s Optional for those who have experience and have done volume with these before in a workout.

Burn WOD

5 Rounds for Time:
400m Run or 1000/800m C2 Bike
21 Sit-Ups
15 DB Strict Press
9e Renegade Rows


Garrett

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