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Tuesday, January 12, 2021

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Phosphogenic

· You must wear face-covering at all times & 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.

· Please bring an extra clean and dry pair of shoes with you.

Equipment set-up: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loop indoor jog

10 leg swings/leg

5 grinding air squats

5 BB back squats

10 hanging shrugs

-4 min set-up-

SOD 1

E2MOM for 10 min (5 rounds)

5^ Back squats

-3 min rest & prep-

SOD 2

E2MOM for 10 min (5 rounds)

20-30 Second pull-up (https://www.youtube.com/watch?v=LCP5_oLUwFI)

-4 min rest & prep-

WOD

5 min AMRAP of:

5 Box jumps (24/20) (50+ 20/16)

3 Snatch (155/105) (50+ 105/65)

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