Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 8 min
Warm-up:
200m jog
Then 3x:
5 back squats
5 hanging shrugs
5 deadlifts
*Add light wt to BB each round
3 min prep
SOD 1: In 12 min: Back squat 8-6-4-2-2^ reps
SOD 2: In 12 min: Weighted strict pull-ups (1-3^) or BB Inverted rows (8-12)
SOD 3: In 12 min: Deadlift 8-6-4-2-2^ reps
Score: Heaviest wt for each movement
