The Port
Warm-up
10 Trunk Rotations
:30e Iron Cross Hold
:30e Pigeon
:15e Spiderman Rotations
500/450m Row
+3 Rounds:
10 Plate G2OH
10t Plate OH Lunges
10e Banded Rotations
500/450m Row
WOD
3 Rounds for Time:
750/650m Row
+
15-12-9
KBS (53/35)(35/26)
Goblet Lunges (total)
Russian Twists (15/10#) (total)
Fisher
