Nutrition

EDT – 16rds -15sec intervals at each station Sprint D& B (from stomach) 6 Jumping Lunges 6 Renegade Rows 5 V-Ups 4 Ball Slams “Make

FSQ 5×3 (by feel) Then, Partners!  Max Calorie Row in 12mins *Partner getting off rower must complete 7 Thrusters (95/65) before next partner can start

AMRAP 18 20 T2B 20 H.R. Push-ups 20 Box Jumps (24/20) “Speed is useful only if you are running in the right direction.” – Joel

Congrats to all of our GCF Summer Shred contestants and those who participated during the 6 weeks! It can be very difficult to create good

Get on Instagram and VOTE for the GCF Summer Shred Winner! We have 6 contestants trying to win. Read their stories and results and check

4rds for time: 2 Rope Climbs 12 BJO (24/20) 10 Calorie AB 200ft Farmer Carry (53/35+) “You can do anything, but not everything.” – David

Hollow Hold – 8rds – 10sec ON/10sec OFF HS Hold/Plank Hold – 4rds – 20sec ON/10sec OFF HS Practice/Walking – 8mins Then, AMRAP 12 5

BSQ 5×3 (mod/heavy by feel) Then, AMRAP 10 Wall Ball (20/16) – 5, 10, 15 Double Unders – 25, 50, 75 “The best way to

*Congrats to Kristen, Ben and Coach Jason at the AO Series Weightlifting Meet this weekend! For total time: 3rds –  15 Pull-ups 15 Burpees 15

For time: 21, 15, 9 DB HPCL/J (50/35) *50 Double Unders after each set Then, RETEST! Do you remember your score? Tabata Burpees! (8rds –