Wednesday – 01/13

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

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