WOD | NOVEMBER 30, 2015

WOD:

Strict Ring Dips (Test) 

    Establish a M.E. set at a modification that allows 8-10+ reps

    5 x 50% of above

AMRAP 13

    15 x Pull Up

    25 x Wall Ball (20/14)

 

EXTRA WORK:

Weightlifting:

  1. Power Clean 5 x 3 @ 70% 

  2. Push Jerk 3 x 5 @ 60% of CJ 1rm

Gymnastics: In Class

Conditioning: 500m Row (test) 

  *Best possible effort. This should be miserable

 

BOX INFO: 

Verge Nutrition Challenge V2.0 - Week 4

Save the Date: 12.23.15 VNC/HOLIDAY PARTY  7:30pm @ Lucky Dog 

PEC Holiday Drive : Holiday Gift Wish List  Begins: 11.23.15   Ends: 12.11.15