WOD | DECEMBER 1, 2015

WOD:

5 Rounds: 

  250m Row

  12 x Deadlift (205/155)

  6 x Box Jump (36/30)

EXTRA WORK:

Weightlifting:

  1. 3 position Clean (floor, below knee, hang) + Jerk

    1 x 1+1 @ 60%

    1 x 1+1 @ 65%

    4 x 1+1 @ 70%

*Note: only perform Jerk on final rep (that is what is meant by "1+1." 1 x 3 position Clean + 1 x Jerk)

2. Front Squat

  5 x 5 @ 70%

Gymnastics:

  3 Rounds

    10 x Kip Swing

    8 x TTB

    6 x Bar Muscle Up

Conditioning:

  Tabata Burpees

  *rest 5 mins

  Tabata Burpees

 

 

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