Phosphogenic
• Please continue to utilize ZenPlanner to sign up for classes.
• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loop jog
10 leg swings
thumb down lat str
2 cycles down dog > Spiderman
10 glute bridges
5 straight legged deadlifts
5 deadlifts
30 sec racked BB child’s pose
-4 min prep-
SOD 1
E2MOM for 10 min (5 rounds)
3-5^ Sumo deadlifts
*With remaining time: PVC pass thrus, child’s pose etc.…
-3 min prep-
SOD 2
EMOM x 10
1^ Snatch
*Min 1-5 warm-up sets (light to medium weight)
*Min 6-10 working sets (build to challenging single)
-4 min prep-
WOD
3 min Partner “Isabel” for time:
30 Power Snatch (135/95) (50+ 95/65) (total)
*Minimum sets of 2 reps per person per set
