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.
Stretches completed during coaches WOD Review
Down dog
Spiderman/leg
Pigeon/leg
Child’s pose
Seated shoulder extension
SOD/WOD prep post WOD Review
10 PVC good mornings
5 BB Deads
10 BB Bench press
5 WB butt ball squats
SOD 1
E2MOM for 10 min (5^ rounds)
1-2 Deadlifts (staying lighter = 3-5 reps)
(build to a heavy single)
-4 min rest & prep-
SOD 2
E2MOM for 10 min (5^ rounds)
3^ Bench press
-4 min rest & prep-
WOD
1 min AMRAP for 3 Rounds (7:30 min total)
Max WB (20/14) (50+ 14/10) (10/9’)
*Score is lowest rounds reps
90 sec rest between rounds
