Men of PCF Calender to benefit Wounded Warrior Foundation

Front Squat
3-3-3-3-3, 80-90% of 1RM Established on 100104

5 Rounds
15 Push-ups
25 Box Jumps
Post loads and times to comments.
Compare to 091221.

21-15-9
Snatch, 95/65 lbs
Pull-ups, Chest to Bar
Post time to comments.

Establish a 1RM Clean and Jerk

2k Run Time Trial (dress warm!!!!)

or

AMRAP 8 Minutes
10 Box Jumps
10 KB Swings (53#/35#)

Post loads and times to comments.

4 rounds for reps:
Row 1 Minute
Burpees 1 Minute
Pull-up 1 Minute
Rest 3 Minutes
Post total calories/reps to comments.

Deadlift
3-3-3-3-3

15-12-9
Thruster, 135/95 lbs
Ring Dips
Sit-ups
Post loads and times to comments.
Deadlift should be at 70-80% of your 1RM established 100107. For the ring dips choose a body weight pressing movement that will allow you to complete the WOD. If you cannot do ring dips scale to push-ups rather than band dips.

Compare to 091231.