WOD | DECEMBER 10, 2015

WOD:

For Time:

  1000 meter row

  50 x Front Squat (135/95)

  30 x HSPU

EXTRA WORK:

Weightlifting:

  Clean and Jerk

    2 x 1 @ 70%

    1 x 1 @ 75%

    2 x 1 @ 80%

    1 x 1... Build to a Heavy

Gymnastics:

  Strict Dips

    4 x 60% of Day 1

Conditioning: OFF

VNC-MOBILITY

  Barbell Triceps Smash 2 min /side

  Lat smash 2 min / side

  Accumulate 3 mins hanging

 

BOX INFO: 

NEW GEAR: Pre-Order HERE (now until 12.14.15)

Verge Nutrition Challenge V2.0 - Week 5

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