Health

SJ Technique – then moderate to heavy single/double practice Then, AMRAP 8 15 S2O (95/65) 20 V-Ups “The man with a new idea is a

FSQ 4×5 (2sec lower/2sec pause in each rep) @75-85% of 5RM Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DL

4rds NFT 7 Floor Press (by feel) 10 Supine Pull-ups 10 Banded Pull Aparts (palms up) Then, Box Jump Practice – work on 1 or

Every 90sec – 10rds 1 CL Pull (return 2sec pause at each pp, mt, ak, floor) + 1 CL (by feel) Then,  5x1min Row Sprints

*Congrats to all of the athletes who competed at Ripped Games yesterday!!! Great job everyone! BSQ 20rep Week 3 @60-65% Then, Ladder 7min Wall Ball

SN technique then work moderate to heavy singles Then, Partner WOD 80 PSN for time (75/55) *EMOTM 6 Alternating BJ (24/20) “The cave you fear

FSQ 3×3 (5sec pause in bottom of each) @75-85% of 3RM Then, 4rds for time 200ft Sled Push (4/3) 2 Rope Climbs “Success in life

AMRAP 10 NFT 5R/5L DB Row (Heavy) 20sec HS Hold 10 Banded Face Pulls 5R/5L DB Press (Heavy) Then, For time 100m Farmer Carry (53/35+)

Team WOD  AMRAP 15 12/8 Calorie AB 10 RKB Swings (53/35+) Rest 2m AMRAP 15 15/10 Calorie Row 10 KB SDLHP (same KB) *Relay style,

Lt. Michael Murphy would be proud of this group. You were amazing today! Thank you to everyone who came to GCF to remember and honor