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For total time: 3rds – 2m rest between 20/15 Calorie Bike 7 Muscle-ups *Rest 4m 3rds – 1m rest between 10 HPSN (95/65) 10 T2B 10/7 Calorie Bike “You can’t get much done in life if you only work on the days when you feel good.” – Jerry West

BSQ 4×6 Build by feel Then, For time: 100 Wall Balls (20/16) *EMOTM 4 Box Jumps (24/20) “I’ve failed over and over and over again in my life and that is why I succeed.” – Michael Jordan

AMRAP 7 Relay Style 100m Run 7 AKB Swings (53/35) Rest 1m AMRAP 7 Relay Style 100m Farmer Carry (53/35+) Rest 1m AMRAP 7 *Keep the Sled moving! 100ft Sled Push (3/2) 7 Push-ups “What you do with a mistake: recognize it, admit it, learn from it, forget it.” – Dean Smith

Every 90sec – 6rds 4 DL (Mod/heavy by feel – TnGo reps) Then, “Death By CL/J” (135/95 Power or full) Perform 1 rep on 1st minute, 2 reps on 2nd minute, 3 reps on 3rd minute, etc…until you can no longer perform the reps for that minute. Your score is the round you finish. “Today

For total time: 3rds – 2m rest between Run 200m 25 Wall Balls (20/16) *Rest 4m 3rds – 2m rest between 15 T2B 15 BJ (24/20) Row 250m “If you are afraid of failure you don’t deserve to be successful.” – Charles Barkley

Team WOD (2 or 3ppl) 20m Max Calorie Bike! Partners can switch any time – partner getting off the bike must perform 1 Rope Climb before next partner can go. “The key is not the will to win. Everybody has that. It is the will to prepare to win that is important.” – Bobby Knight

For time: 5 Pull-ups 30 DB Walking Lunges 10 Pull-ups 15 DB Burpees 15 Pull-ups 30 DB Walking Lunges 20 Pull-ups 15 DB Burpees 25 Pull-ups *Only 1 set of DBs “Victory is in having done your best. If you’ve done your best, you’ve won.” – Billy Bowerman

**Save the date! GCF Holiday Happy Hour, meet-up, get-together, belated anniversary party, New Year’s celebration, etc! Friday, January 6th 4-6pm(ish). Details to come! AND… ***Don’t forget to jump on board with that new December Challenge – end 2022 with a bang…of shoulders! Pick your goal, no changing, commit to it…write it on the board and

Find a heavy 5R FSQ for the day Then, Tabata 8rds – 20sec ON/10sec OFF (each station) Strict Press (95/65) BSQ (same bar) Push-up Hollow Rock “Once you learn to quit, it becomes a habit.” – Vince Lombardi

EMOTM 20 Min 1 – 5 Muscle-ups Min 2 – 10/6 Calorie Bike Sprint Min 3 – 15 T2B Min 4 – 14/10 Calorie Row Sprint “You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps