Wednesday – 8/4


The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.

The Port


650m Row @ Easy Pace
10e Spiderman Rotations
:30 Bottom of Squat Hold
10e Cossack Squats
:30 Pigeon Each Side

+ Coach-led Barbell Warm-Up for the Strength


3 Position Clean (E :90 X 6)
Work from the top down; high hang, hang, floor.

Burn Strength

Double KB Front Rack Squat (5 X 8)
Tempo Double KB Front Rack or Single KB Goblet Squats 32X1


For Time:
500m/425m Row
12 Hang Squat Cleans*
500m/425m Row
9 Hang Squat Cleans
500m/425m Row
6 Hang Squat Cleans
500m/425m Row
3 Hang Squat Cleans

*Weight on the barbell goes up each round as the reps go down. Athlete’s choice, but you can use 45-85%. as a guide.

Burn WOD


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