Phosphogenic
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD Only Review: 3-4 min
Keep stretching during review
Group Warm-Up
Done Together with running clock
20 sec jumping jacks
30 sec push-up to 5 sec down dogs
20 sec of step to Spidermans
10 PVC pass thru
5 BB front squats
5≥ PVC strict OHP on coaches call
5≥ BB thrusters on coaches call
-3 min prep-
SOD
Every 90 seconds for 7.5 min (5 Rounds)
3^ Strict OHP
Come back together to review WOD AFTER SOD: 2-3 min
-2 min prep-
WOD
For 21 min, with a continuously running clock, complete 3 thrusters every minute (6 wt. jumps)
From 0:00-3:00 use (75/65) (50+ 65/40)
From 3:00-6:00 use (95/75) (50+ 75/45)
From 6:00-9:00 use (115/85) 50+ 85/55)
Continue adding 20/10 (50+ 10/5) every 3 minutes until the clock reaches 21
*If you are no longer able to complete the 3 reps, find a weight you can hold until 21 min is up.
*Max possible wts: (195/125) (50+ 125/70)
