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EMOTM 30 Min 1: 10-15 Calorie AB Min 2: 10 Ring Dips or 10 HSPU  Min 3: 10 Box Jump (30/24) “People seldom improve when they have no other model but themselves to copy.” -Oliver Goldsmith

FSQ 5×2 @90% Then, 60 Thrusters for time (95/65) *Every time you drop the bar – run 2 suicides “There comes a time when you have to choose between turning the page and closing the book.” -Josh Jameson

*GCF Mini Golf Tournament Friday! 8pm start, show up between 7-7:30pm – click HERE for more details! *NO 5:30pm WOD Friday! *Come hang out before Mini Golf between 5:30-7pm at Chili’s off Indiantown Rd. – Look for Tori! “Diane” For time 21, 15, 9 DL (225/155) HSPU (no abmat) Then, Double Tabata – Alternate Movements

*No 5:30pm WOD Friday – come to mini golf with us!!! Team WOD! 3ppl For total time and calories: Row 3k for time Max AB calories in 3k time Then row AB calories for time *1 person working at a time “Life is half spent before we know what it is.” -George Herbert

Floor Press build to 3RM Then, EMOTM 20 Odd – 10 Step-ups (DBs/KBs) Even – 5 Ring Rows & 5 Ring Dips “Progress is impossible without change, and those who cannot change their minds cannot change anything.” -George Bernard Shaw

FSQ 6×3@80% Then, For time 15, 9, 6 SQCL Thruster (115/75) T2B “Dream as if you’ll live forever, live as if you’ll die today.” -James Dean  

For total time 3rds – 2min rest between 4 SN @75% Run 300m 3 OHSQ (same bar) *Rest 4mins 3rds – 1min rest between 10 Burpees 20 RKB Swings (70/53) 30 Double Unders “Remember the past, plan for the future, but live for today, because yesterday is gone and tomorrow may never come.” -Luke

For time 30 DB Burpsters 300m Run 20 DB Burpsters 200m Run 10 DB Burpsters 100m Run Then, Bear Holds – 5rds 45sec ON/15sec OFF “A diplomat is a man who always remembers a woman’s birthday but never remembers her age.” -Robert Frost