WOD – Sunday Smash-up 11/5

Ugh, the boys have the week off. This is what it must feel like to be a Jets fan.

Spend 2 minutes in Z1
Then, 2 rounds
6 burpees
8 clean and press
10 KBS
12 hanging knee tucks

Group mobility session
Individual-based mobility on anything “extra”

Sunday Smash-up WOD
2 rounds
15 KBS
30 DU’s
400m run
Rest 2:00
1 round
500m row
40 air squats
20 clean and jerks (115/75#)(95/65#)
Rest 2:00
2 rounds
10 over the bar burpees
10 OHS (115/75#)(95/65#)
10 T2B
This workout is a flight of the week’s workouts. Taking three of them, creating appetizer versions and then mashing them together to create one giant super WOD. This should be a fun Port tradition. Come in on Sunday’s and do the mash-up with Coach Tom. Who’s game?

*If you have time before you go, it is important to make up your accessory work. Banded work keeps the tendons healthy so that we can be doing this for a very long time. If you need some help remembering or executing the movements. Ask your coach, he’s an expert.

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