Thursday, June 13, 2019

CFIS Logo.png

(Phosphogenic)

WOD Review then warm up all together: 200m jog, 5 fwd arm circles, 5 bkd arm circles, 10 PVC pass thru, 5 pushup to down dog, 10 behind head PVC presses, 5 BB OHP, 5 BB PP, 5 BB jerks

With a 30 min running clock

SOD 1: 3^ x 3 Strict OHP

SOD 2: 3^ x 2 Push press

SOD 3: 3-5^ x 1 Jerk (push or split)

*BB taken from the rack.

WOD

5 min AMRAP burner

5 Sumo deadlift high pulls (75/55) (50+ 55/35)

6 Lateral facing burpees over BB