WOD | DECEMBER 17, 2015

WOD:

AMRAP 15:

  7 x Hang Power Clean (135/95)

  14 x FR Lunge

  21 x Sit up

EXTRA WORK:

Weightlifting:

 3 position Snatch

  1 x 1 @ 70%

  1 x 1 @ 75%

  1 x 1 @ 80%

  1 x 1... Build to a Heavy

 Front Squat

  4 x 3 @ 80%

Gymnastics:

  EMOM x 7

    4 x Muscle Up

Conditioning: Off

 

BOX INFO: 

Verge Nutrition Challenge V2.0 - Week 6

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

IN-HOUSE COMPETITION- 1/30/15