Health

EMOTM 8 1 Press + 2 Push Press + 3 Push Jerk (By feel) Then, Team Max Meter Row – 15mins *1 person working at

DL 3×5 @70-80%  Then, AMRAP 8 5 Burpees 10 RKB Swings (53/35) 100m Shuttle Run 10 Burpees 20 RKB Swings  200m Shuttle Run “You know

Partner WOD for time – 1 person working at a time: 42 Thrusters (135/95) 21 Muscle-ups 36 SN (same bar) 18 Muscle-ups 30 Thrusters 15

BSQ 3×10 (By feel) Then, For time 15 HSN (pick a moderately difficult weight for you) 20 Box Jumps (24/20) 300m Sprint 10 HSN (increase

GCF athletes, want to get your next month FREE?! It’s competition time again. For the month of August, get a photo of yourself performing a

KB technique – then 7rds – 30sec ON/30sec OFF Double KB Complex Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

5 sets (by feel) – 5 DB Press + 4 DB Push Press + 3 DB Push Jerk Then, AMRAP 9 40 Double Unders 200ft

For total time: 3rds – 2min rest between 7 FSQ @65% 10 Burpee Pull-ups *Rest 5mins 4rds – 1min rest between 10 HPCL (20lbs less

*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

EMOTM 10 1 CL Pull + 2 HPCL (by feel) Then, EDT (16rds – 15sec intervals – complete all at one station before moving to