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
30 sec down dog
20 sec elevated pigeon/leg (on box or bench)
10 BB bench press
10 BB straight-legged deadlifts
SOD 1
E2MOM for 10 min (5 rounds)
5^ Bench press
10-15 Tubing bicep curls (under feet)
-4 min (running clock) transition to deadlifts and build to round 1 weight-
SOD 2
E2MOM for 10 min
3-5^ Deadlifts
10 Tubing back flies (around rig)
-4 min recovery & set-up-
WOD
5 min AMRAP
6 Bench press (75% of heaviest set)
8 Box jumps (24/20) (50+ 20/16) (Mod: Step-ups)
Post WOD stretch: Coaches choice
