Sunday November 6th 2016
PCF World Championships!
Saturday November 5th 2016
Partner WOD AMRAP30 *alternate every 10 reps 20 Thrusters20 Pull-Ups20 Burpees20 Handstand Push-Ups
Friday November 4th 2016
Deadlift ME at 60% Strict Behind the Neck Press or DB Press 4X10 4 rounds3 Bar Muscle Ups6 DB Hang Squat Cleans 12 Ring Dips 18 Calorie Row
Thursday November 3rd 2016
6 Rounds 800 Meter Run10 Clean and Jerks
Wednesday November 2nd 2016
10 mins to work on muscle ups EMOM30 Muscle Ups Row KB Swings
