Tonight is the night. The Port vs. Harpoon. Be there by 5:30 to check in, WOD explanations will take place and then the party starts at 6pm. It is going to be a blast.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 Romanian deadlifts
5 hang muscle cleans
5 front squats
5 strict press
5 back squats
5 good mornings
Mobility
Group mobility session preparing for WOD
Strength
Power clean – simply a warm-up session. Take the time get ready for the WOD.
WOD
“2 Dragons”
25 min AMRAP w/a partner
250/200m row
3/3,/6/6,9/9,12/12…
Hang power cleans (135/95#)
Double push-up, double jump over the bar burpees
Accessory Work
A1. SA DB incline bench press (alternate arm is holding DB in locked out position) – 4×10
A2. Seated, banded-row – 4×15
