PPLAdmin

5 sets (by feel) – 5 DB Press + 4 DB Push Press + 3 DB Push Jerk Then, AMRAP 9 40 Double Unders 200ft Sandbag Shuttle Run 20 Sit-ups “The greatest barrier to success is the fear of failure.” -Sven Goran Eriksson

For total time: 3rds – 2min rest between 7 FSQ @65% 10 Burpee Pull-ups *Rest 5mins 4rds – 1min rest between 10 HPCL (20lbs less than your FSQ weight) 20 UB Wall Ball (20/16) “The best way to cheer yourself up is to cheer somebody else up.” -Mark Twain

*Big congrats to Meghan T. and Ali B. who were both MARRIED over the weekend!!! Congrats ladies! And best of luck to Shane and Lindsay on your big move to Atlanta. You two will be missed! Kick some butt up there and visit anytime!  DL 5×2@75-85%+ (3sec lower each rep, no mix) Then, Team AMRAP

EMOTM 10 1 CL Pull + 2 HPCL (by feel) Then, EDT (16rds – 15sec intervals – complete all at one station before moving to next) 3 T2B 4 Wall Ball (+ your usual weight) 6 Renegade Rows ( by feel, R=1/L=2) “You know you are getting old when the candles cost more than the

AMRAP 10 20 Walking Lunge Steps 10 Calorie AB 3 Muscle-ups Then, More fun stuff  “Courage is being scared to death but saddling up anyway.” -John Wayne

Thank you to Dr. Z for coming in Tuesday to give us some awesome free info! As always, we love having you at GCF! For total time: 3rds – 2min rest between 8 SN (@65-70% or 135/95) 40 Double Unders *Rest 5mins 3rds – 2min rest between 15 Burpees 1 Rope Climb 200m Row Sprint

*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