The Port
Warm-up
2 Rounds:
20 Single Unders
10 Left Leg Single Unders
10 Right Leg Single Unders
5 Inch-worm Push-Ups
10 Banded Good Mornings
+Banded Hamstring Mobility
Strength
Deadlift (7 X 5 )
E2MOM X 14
5 Deadlifts
Right into:
8 PVC Jump Overs
Building in weight from moderate to heavy.
Burn Strength
E2MOM X 14
6e SA Staggered Stance Deadlifts
6 PVC Jump Overs
12t alt. Superman Raises w/ Pause
WOD
3 Rounds for Time:
6 Deadlifts (315/225)(225/155)
12t Renegade Rows (35/20)(30/15)
72 Double Unders
Burn WOD
3 Rounds for Time:
12 DB Deadlifts
12t Renegade Rows
18/15 Cal Ski or 18 Up-Downs
