Prioritizing things that you need to get done in your day can include what you want to focus on while inside the walls of The Port. Goals for the day can be something as simple as getting there for class.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 hang power snatches
10 burpees
10 ring rows
Mobility
Banded shoulder mobility
WOD
Team Series WOD 6 + 7
7 minutes to find a a max weight for the S2OH complex…
1 push press + 3 push jerks
Rest 2:00, then AFAP
100 wall balls (20/14#)(14/10#)
80 cals AB
60 push-ups
40 hang power snatches (75/55#)(65/45#)
20 burpee pull-ups
The final team series WOD. Two different scores will count for two different workouts. This one is pretty self-explanatory. Give the classes time to warm up the complex, but as soon as the clock starts they begin with an empty bar. At the end of the 7 minutes, there is a 2 min transition period, but you will want to be set up for the workout. Really make sure your movements are full ROM and hitting all standards. The pull-ups are done by both partners, however if the bar is set up at the right height, it is simply a jumping pull-up. Scaled partner’s bar should be at their wrist, Rx partner should be at a bar that’s 6” over their head.
