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

4rds for total time: 50 Double Unders 5 Wall Walks 1 Rope Climb 200ft Sled Push (3/2) Rest 2m “If you have everything under control, you’re not moving fast enough.” – Mario Andretti

EMOTM 8 2 CL (power or full – build by feel) Then, For time: 30 PCL (185/135) 1 Mile Run *Compare to 12/7/21 “Champions keep playing until they get it right.” – Billie Jean King