DON’T FORGET YOUR HALLOWEEN COSTUMES ON WEDNESDAY! Pictures will be posted throughout the day on GCF Instagram…most likes by the next morning wins! 

EMOTM 14

Min 1 – 8 DB Step-ups & 8 DB Renegade Rows (DBs by feel, 20″ box)

Min 2 – 45sec Plank Hold

Then,

2x750m Row Sprint 

(*Next week we retest the 2k)

“A man can succeed at almost anything for which he has unlimited enthusiasm.” – Charles Schwab