Monday – 8/30

Announcements

Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6

The Port

Warm-up

AMRAP 5:
5 Burpees
10 Deadlifts
5 Strict Press
:15 Plank or HS Hold

+ Shoulder Mobility and Prep for the Strength

Strength

L1: Strict HSPU’s (EMOM X 8: 4-6 Strict HSPU)

L2: Box HSPU (EMOM X 8: 4-6 Box HSPU)

L3: HS holds (EMOM x 8: :15-:20 HS Hold)

Burn Strength

4 Sets:
1:00 Elevated Plank Hold
10 Tall Kneeling Landmine Press

Rest 1:30 Between Sets

Workout

For Time:
15 – 12 – 9 – 6 – 3
Deadlifts (185/125)(155/105)
Double Push-Up, Double Jump Over Burpees

Burn WOD

5 Rounds:
9 DB Deadlifts
9 Up-Downs Over the DB’s
9 Knee-Supported Push-Ups


Abby

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