9 am Oly lifting w/Amie 10am Endurance 11:15am Yoga   2 rounds 800m run or Row 25 push-ups 25 sit-ups   400m run or row 25 wall balls 25 Superman   200m run or row 50 DU   * Bike 50/40 *3 min wt  front Plank , 45/25  Read more

For Time: 10-1 Cal Row DB Push Press, 50’s/35 T2B   AND   10-1 kB swing, 70/53 pullup Russian Twist, 20/14  Read more

WWPF ReTest Front Squat: 10RM   Then…   For Time  42 Deadlifts, 225/153 (mix anyway) 30 Synchronzied Pistols 16 Alt Wall Climbs   30 Deadlifts, 275/183 20 Synchronized Pistols 12 Alt Wall Climbs   18 Deadlifts, 315/203 10 Synchronized Pistols 8 Alt Wall Climbs     We will be closing after the 4pm class Friday We hope to see you PJW in Dowingtown for our Holiday Party 7-10pmRead more

Over Head Squat   2-2-2   Then   5 Rounds of:   10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63)   Post Loads to Time and Comments:  Read more

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18Read more