WOD | NOVEMBER 24, 2015

WOD:

5 rounds

  10 x Power Clean (135/95)

  10 x Burpee

 

EXTRA WORK:

Weightlifting:

  Front Squat

    5 x 3 @ 65%

Gymnastics:

  For Quality 5 rounds:

    20 sec Top Push up Hold

    20 sec Handstand Hold

    20 sec Hollow Hold

Conditioning:

  2 attempts to establish ME unbroken Wall Ball

  *10 minute cap

 

BOX INFO: 

Verge Nutrition Challenge V2.0 - Week 3

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

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