W.O.D.

Every 90s – 6rds 4 DL *Heavy by feel, no drops, no mix Then, “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12

EMOTM 15 5 Curtis Ps (75/55) Max Calories in the remaining time! Then, Double Tabata (16rds – 20sec ON/10sec OFF) Alt between Rollouts & V-Ups

Bench or Floor Press 1×7, 3×5 (DB or BB – increase on each set) *25 Banded Face Pulls after each set Then, 3rds for time:

BSQ 4×7 Increase each set as able, mod/heavy Then, For time: 21 Burpees 21 HPSN (75/55) 15 B.O.B. 15 HPSN (95/65) 9 Burpee Pull-ups 9

THANK YOU! A big thanks to everyone who came out Saturday to celebrate at the GCF Holiday Party! There’s nothing like our community and gym

SATURDAY!!! GCF Holiday Party 5-8pm Stormhouse Brewery Food, friends and good times – everyone welcome! “Chief Plus” With a partner 5rds – 5m ON/1m OFF

3rds for time with a partner: 50 Pull-ups or 20 Muscle-ups 100 Medball Sit-ups (to each other – 20/14) 2 Sled Pushes Per Person (Alternate

Team AMRAP 24 (2 or 3ppl) 10 DL (155/105) 20 Calorie Bike 1 Rope Climb Per Person 20 DL 40 Cal Bike 1 RC PP

BSQ 3×10 Increase each set Then, Max Thrusters in 12 Minutes w/a Partner (95/65) *EMOTM – 5 Burpees together – partner 1 finishes the minute

*WEEK 2 – And never too late to start, just pick a lower number if need be. STRICT PULL-UP CHALLENGE! It’s that time! Let’s get