WOD | DECEMBER 11, 2015

WOD:

Strength:

  Push Jerk

    3 x 5 @ 65%

For Time:

  30 x Burpee bar hop

  15 x Hang P. Snatch (115/75)

  24 x Burpee bar hop

  12 x Hang P. Snatch

  18 x Burpee bar hop

  9 x Hang P. Snatch

EXTRA WORK:

Weightlifting:

  Power Clean

    4 x 3 @ 75%

Gymnastics:

  Strict Pull ups

    4 x 60%

Conditioning:

  3 rounds:

    5 x :10 sprint / :10 easy / :10 sprint

    *:40 rest b/w efforts

    *3 mins rest b/w rounds

VNC-MOBILITY

  Hamstring mash w/ Lax ball 3 min / side

  Adductor smash w/ KB 2 min / side

  V-sit against wall 3 min total

 

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