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