WOD | DECEMBER 7, 2015

WOD:

3 rounds:

  9 x Power Clean (155/110)

  15 x TTB

  21 x Wall Ball (20/14)

 

EXTRA WORK:

Weightlifting:

  1. Power Snatch

    4 x 3 @ 75%

  2. OHS

    5 x 5 @ 70%

Gymnastics:

  Strict Pull ups

    6 x 50% of Day 1

Conditioning:

  3 x 500m row

  *5 mins rest

VNC-mobility

  2 Rounds:

    Foam roll quads 2 min/side

    Couch Stretch 1 min/side

BOX INFO: 

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

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