Tuesday, March 12, 2019

1460073646264.png

(Phosphogenic)
WOD Review:

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good morning. 20 sec skin the cat stretch, 20 sec standing child’s pose using racked BB, then 2x: 15 tubing back flies, 10 BB bench press, 10 BB deadlifts (2nd round, add some weight to the bars)

SOD

EMO the 2 min x 24 min (12 rounds total)
Round 1: 3-5^ Bench press
Round 2: 3-5^ Deadlifts (sumo or reg)
*You don’t need to ascend in weight each round
* Partner up as needed

WOD

7 min AMRAP
8 BB Back squats (135/95) (50+ 95/65) (BB taken from floor)
30 Dubs / 45 Singles