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Thursday, November 14, 2019

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Phosphogenic

WOD Review then warm up all together: 2x: 1 indoor jog, 15 sec Spiderman & pigeon, 5 BB str leg deads, 5 clean deads, 5 power cleans (2nd set add a little wt)

SOD 1

In 18min

Build to a heavy set of 3 clean singles (power or squat)

SOD 2

In 12 min

Build to a heavy set of 3 clean grip/positioning deadlifts (https://www.youtube.com/watch?v=up4l1B0GE9c)

WOD

5 min AMRAP

3 Devils press/arm (1DB: 50/35) (50+ 35/20)

5 Box jump (24/20) (50+ 20/18 jump or step)

7 Cal row

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