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.
Review Warm-up and WOD: 5 min
Warm-up together
With a 4 min running clock, keep cycling through:
1 loop jog
3 push-ups (hands on plate 3 & 9 o’clock)
5 plate ground to overheads (45/25) (50+ 25/10)
3 min prep
SOD
With a 30-minute clock running
Complete 4-6 sets of:
5^ Bench press
10 Sledge hammer slams/arm OR 10-15 MB slams (not WB ball)
10 GHD sit-ups OR 10 Plate sit-ups
5/leg Pistols OR Box single leg squat (https://www.youtube.com/watch?v=EeoLOqmPNNI)
*For your viewing pleasure: Scaling/Training the Pistol: https://www.youtube.com/watch?v=Mhg2F52FACY
1 min return to board
WOD Review: 2-3 min
3 min prep
WOD
7 min AMRAP
2 DB snatch (total) (70/50) (50+ 50/35)
1 Rope climb (Mod: 1 Attempt or 1 Rope pull)
4 DB snatch (total)
1 RC
6 DB snatch (total)
1 RC
*Keep ascending DB snatch by 2
