Friday- 4/16

The Port

Warm-up

3 Rounds:
200m Row
10 Banded Front Raises
10 Banded Strict Press
10t Floor Scrapers

+ 3 Rounds:
5 Ring Rows
:10 Ring Support Hold
3 Ring Dip Negatives

+ Shoulder/Thoracic Spine Mobility

Skill

Muscle-ups

12 Minutes to Work on Coach-led Ring Muscle-Up Technique

Burn WOD

EMOM X 16:
Min 1: 250/200m Row
Min 2: 16 Plate Ground to OH
Min 3: 16 OH Plate Lunges
Min 4: 6-8 Double Push-Up Burpees

Score is # of minutes finished as written.

Workout

3 Rounds for Time:
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)(75/55)
500/400m Row

Burn Strength

3 Rounds Not For Time:
10 Plate or DB Lateral Raises
15 Palm’s-Up Band Pull-Aparts
10 Box Dips
5 Wall Squats


Marc

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