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/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
thumb down lat str
20 sec each: down dog > Spiderman > pigeon
BB standing child’s pose
5 BB bench press
5 BB back squats
-4 min prep-
SOD 1
Every 2.5 min for 12.5 min (5 Rounds)
5/3/3/2/2^ Back squats
-4 min prep-
SOD 2
Every 2.5 min for 12.5 min (5 Rounds)
5/3/3/2/2^ Bench press
*Share equipment as needed
*Ball mash / self-care as needed
-6 min prep-
WOD
3:30 min AMRAP of:
2 BB overhead strict press (95/55) (50+ 65/35)
10 BB hop-overs (over and back = 2) (Mod: BB step-over or plate hops)
*OHP increases by 2 reps each round
Scoring: Your score is the number of the round you completed, plus any additional reps (Ex: a 10 + 16, means you completed the full round of 10 presses and the 10 hop overs, and then did all 12 BB press and got 4 hop overs).
