WOD – Saturday 5/6

Michelle had to be near perfect to hold off a dominating performance by Buck. Some new names on this list and you all should be very proud of this kind of attendance. Let’s keep it up and remember that ‘consistent action creates consistent results’. #theportsmostdedicated #showupworkhard #sweatequity

Spend 2 minutes in Z1
Then, 3 rounds
10 banded pull-aparts
5 kip swings + 5 pull-ups
10t walking lunges
10 v-ups

Lax ball, on the floor, full torture session

A. Core Complex 2
5 rounds
:05 hollow hold
5 crunches
5 v-ups
5e jackknives
:05 hollow hold
Rest :30 between rounds
B. Push-ups – 3 max effort sets of perfect reps, rest as needed in between.
*set up push-up stations

“Don’t Feel too Bad”
20 min AMRAP
500m row
20 sit-ups
1 rope climb
Great workout. Much longer AMRAP, so constant movement is very important but only achievable with a good pace. Think about getting between 4-8 rounds.

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