Announcements
Check your email for info about our Nutrition Challenge starting Monday!
The Port
Warm-up
400m Run
10t Floor Scrapers
10t Bootstrap Squats
10t Spiderman Lunge w/ Twist
10 Down Dog through to Up Dog
10 Scorpion Stretches
+ DB Movement Prep for the WOD
“Hocus Pocus”
3 Rounds with a Partner:
10 Devil’s Press
200m Run
15 DB Cleans
200m Run
20 DB Floor Press
200m Run
25 DB Front Squats
Rest 2:00 Between Sets.
*For each of the movements, both partners will do the total reps but broken up however with one person working a time. For example, each partner will do 10 Devil’s Press all the way to each partner doing 25 DB Squats each.
*For the running, both partners will run together.
Josh
