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Friday, November 19, 2020

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Phosphogenic

· You must wear face-covering into the building & gym and sanitize hands upon entry.

· Please refer to ZenPlanner to sign up for Face to face class times

· Please be sure to bring your own water.

WOD Review then warm-up all together

Warm-up

100m jog

10 leg swings/leg

10 PVC pass-thru

10 PVC good mornings

10 straight leg deads

5 deads

5 hang muscle cleans

5 power cleans

5 jerks

SOD 1

E2MOM for 10 min (5 sets)

5^ Deadlifts

-3-4 min transition-

SOD 2

E2MOM for 10 min

2^ Clean and jerks

WOD

3 min Sprint AMRAP

6 Sumo dead high pulls

10 BB lateral hop-overs (o & b = 1)

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