TWOW: 2 mile run at RPE 6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3×10 Per Leg Weighted Pistols 53/35 -EOMOM 10 Minutes- 5/3 Ring Muscle Ups and 5 Freestanding HSPU No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WOD: 30-20-10 Alt Pistol HSPU  Read more

Back Squat program : 4×1@95-105% & 3x20m walks at 100-150% Then: 10 min AMRAP (with 2 KB’s) 70’s/53’s 4 KB Pendlay Rows 10 KB Deadlifts 6 Russian KB SwingRead more

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