WOD 171211

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

Congrats to coach Jason on 2nd place (1st in Snatch) at the American Open this weekend in California! We’re so proud of all that you have accomplished!

The GCF Holiday Party is Friday, December 22nd! Come join us from 6pm – ??? at Square Grouper! Light food, dessert provided. Celebrate 2017 and hang out and relax! 

Every 3mins for 5rds –

Sprint 200m & perform as many FSQ as possible in remaining time.

Round 1 FSQ (115/85)

Round 2 (135/95)

Round 3 (155/115)

Round 4 (175/125)

Round 5 (195/135)

Then,

Weighted Planks – 5rds – 45sec ON/15sec OFF (45/25)

“Expect the best. Prepare for the worst. Capitalize on what comes.” – Zig Ziglar

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