WOD | NOVEMBER 23, 2015

WOD:

3 rounds:

  75 x Double Under

  200 meter run

  50 x Air Squat

  200 meter run

  25 x Cal Row

 

EXTRA WORK:

Weightlifting:

  Oly Skill:

  For Quality 10 sets:

    1 x Push Jerk

    1 x BTN Split Jerk

    1 x Split Jerk *Cap at 50-60% of C & J Max

Gymnastics:

  3 rounds:

    10 L-sit pull ups

    10 Strict Ring Dips

Conditioning:

  Rowing Sprints 500m - 400m - 300m - 200m - 100m

  *Rest 60 secs b/w efforts

BOX INFO: 

Verge Nutrition Challenge V2.0 - Week 3

Save the Date: 12.23.15 VNC PARTY @ 7:30pm. (Details TBA) 

People's Emergency Center Holiday Drive : Holiday Gift Wish List  Begins: 11.23.15   Ends: 12.11.15