W.O.D.

BSQ 5×5 Increase as able Then, 4rds for time: 8 HSQCL Thrusters (115/75) Run 200m “‘Tis not enough to help the feeble up, but support

Thursday – 8 & 9am WODs only – everyone welcome! Team AMRAP 36 Max Calories *Pick one machine for the team *Every 3m – 8

12 Days of Christmas For time, as the song goes… 100m Run 2 Navy Seal Burpees 3 T2B 4 Pull-ups 5 BJ (24/20) 6 Front

Don’t forget to check those Holiday Hours! 2rds Through 4m Stations/30sec Rest Station 1 21, 15, 9 Wall Ball (20/16) Alt DB SN (50/35) Station

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