*Don’t forget! Tonight Dr. Z will be at GCF from 5:30-6:30pm talking about RNT and how it can help you with your training! Come and get some good FREE info! Open to all GCFers!

“Fran” 

For time

21, 15, 9

Thruster (95/65)

Pull-up

Then,

10rds – 30sec ON/30sec OFF Weighted Planks (45/25)

“There are no shortcuts to any place worth going.” -Beverly Sills