WOD | DECEMBER 3, 2015

WOD:

 

3 Rounds

  9 x Hang Squat Clean (185/135)

  18 x Burpee

  9 x Front Squat

  18 x KB Swing (53/44)

 

EXTRA WORK:

Weightlifting

  1. Snatch

    2 x 1 @ 70%

    1 x 1 @ 75%

    2 x 1 @ 80%

    1 x 1... Build to a Heavy Single

2. Back Squat

  5 x 3 @ 75%

Gymnastics:

  Strict Pull Up

    Establish best effort set

    5 x 50% (Goal is 8-10+ reps)

Conditioning:

  20+ minutes of cardio (athlete choice)

 

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