W.O.D.

For total reps! 3rds – 2m ON/1m OFF 12 FR Lunges (115/75) Max T2B in remaining time *3m Rest* 3rds – 2m ON/1m OFF 12

Team AMRAP 22 8 Rope Climbs 16 SB OTS 200m Run Together *Split reps any way, one person working at a time – run together

Front Squat 4×5 (build or stay, by feel) Then, For time: 100 HPCL/J (75/55) *Every time you stop/rest – perform 10/7 Calories on the Bike

GCF Ladies! THIS Saturday, June 14th @11am Join us for a Women’s Health Talk with Gina Rogean, APRN-BC, ABAAHP – a trusted, local expert in

Every 4m – 5rds: 5 DL (225/155) 25 Double Unders 10 Alt DB SN (50/35) 200m Run *Score is slowest round “The backbone of surprise

For total time: 10, 8, 6, 4, 2 PCL (135/95) Wall Ball (20/16) *Rest 3m 30, 20, 10 HPCL (95/65) FSQ (same bar) “Not everybody

For time: 60 Calorie Ski 50 DB Front Rack Walking Lunges 40 DB PP 30 Strict Pull-ups 200 Double Unders “Gratitude is the fairest blossom

AMRAP 12 NFT – Quality 10 Supine Pull-ups 10 DB Floor Press 4 Band or Kneeling Ring Muscle-up Transitions Then, EMOTM 15 Min 1 –

THIS Saturday! GCF Men’s Range Day Includes all ammo & equipment, and CCW Cert. See coach Elmir for details and to sign up! Back Squat

Saturday, June 14th @11am GCF Ladies Health Talk Join us for a powerful Women’s Health Talk with Gina Rogean, APRN-BC, ABAAHP – a trusted, local