WOD | DECEMBER 21, 2015

WOD:

3 Rounds
 

  70 x Double Under
 

  35 x Wall Ball
 

  15 x Power Snatch (115/75)
 

  *Rest 2 minutes between rounds

EXTRA WORK:

Weightlifting:

  Front Squat

    Build to a Heavy 3

    Drop: 2 x 3 @ -10%

Gymnastics

  Strict Pull ups

  7 x 50%

Conditioning:

  Tabata Cal Row

  *Rest 5 minutes

  Tabata Cal Row 

 

BOX INFO: 

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

IN-HOUSE COMPETITION- 1/30/15

12.24.15- Weekend Hours