WOD | DECEMBER 8, 2015

WOD:

AMRAP 14:

  4 x Muscle Up

  12 x KBS (70/53)

  18 x Box Jump (24/20)

 

EXTRA WORK:

Weightlifting:

  1. 3 position Snatch

    1 x 1 @ 65%

    1 x 1 @ 70%

    3 x 1 @ 75%

  2. Back Squat

    5 x 5 @ 75%

Gymnastics:

  Core: 3 rounds:

    1:00 Plank

    20 x Russian Twist (53/35)

    15 x V-up

Conditioning:

  5 rounds:

  1 min AMRAP

    25 x Double Under

    AMRAP Burpee

   *Rest 3 minutes

VNC-mobility

  1.  Pec Smash 2 / min side

  2.  T-Spine 2 minutes

  3.  30 x Weighted Dislocates

 

 

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