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STRENGTH / FOUNDATION 12:00: 2 FRONT SQUAT WOD 20-18-16-14-12-10, 20:00 CAP: SWINGS 53/35 (RX+ 70/44) RING ROWS *AFTER EACH ROUND

STRENGTH / FOUNDATION 3X:5:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 5 CAT-COW 5 PVC PRAYER STRETCH ON

TODAY WE ACKNOWLEDGE 12 YEARS OF GYMCORE IN TOPSFIELD! STRENGTH / FOUNDATION 15X:40: 1 HANG SNATCH (ACROSS) WOD AMRAP 12:00:

STRENGTH / FOUNDATION 10:00: 5 BENCH PRESS WOD 20:00 CAP: 50/40 CAL ROW 100 DUBS / MOD: 135 SINGLES 40

STRENGTH / WOD 3X3:00: 3 ARM BAR L/R 5 KB HIP OPENER L/R 10 KB RDL BUDDY WOD *TEAMS OF

STRENGTH / FOUNDATION 12:00: 5 SA FLOOR PRESS L/R 5 HIP THRUST WOD 15:00 CAP: 12 DEADLIFT 225/155 24 T2B

STRENGTH / FOUNDATION 15X:40: 1 HIP SNATCH (ACROSS) WOD AMRAP 12:00: 8 DB SNATCHES L 50/35 8 OHL L 8

STRENGTH / FOUNDATION 10:00: 2 BACK SQUAT WOD AMRAP 20:00: 15 WALL BALLS 20/14, 10/9’ 25 DUBS / MOD: 35

STRENGTH / FOUNDATION 3X4:00: 3 ARM BAR L/R 10 CAT-COW 10 PALLOF PRESS L/R 10 SIDE BEND L/R STRETCH WOD

STRENGTH / FOUNDATION 12:00: 8 SA PRESS L/R 8 RING ROW WOD 9-15-21, 15:00 CAP: FRONT SQUATS 115/85 (RX+ 165/115)