Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port
Warm-up
Banded Shoulder Mobility
+ 3 Rounds:
10 Scap Pull-Ups – Kip Swings
3 Ring Row Muscle-Ups
6 Burpees
Strength
Level 1: Weighted Pull-ups (3RM)
6 Working Sets
Level 2: Strict Pull-Up (3RM)
6 Working Sets with the smallest band possible
Level 3: Bar Hang (2 Attempts) + Banded Lat Pull-Down (4X15
Workout
8 Rounds:
3 Ring Muscle-Ups*
3 Devil’s Press (50/35)
*Modification Options:
1-2 RX Ring Muscle-Ups
3 Bar Muscle-Ups
3 Jumping Ring Muscle-Ups
3 Low Ring Muscle-Ups
3 Burpee Pull-Ups
Burn WOD
AMRAP 10:
6t DB Renegade Rows
6 DB Power Cleans
6 DB Shoulder to Overhead
12 Hollow Rocks or :20 Hollow Hold
Todd
