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STRENGTH / FOUNDATION 10X1:00: 6 DEADLIFT + 6 LATERAL BURPEE WOD 20:00 CAP: 1 MILE RUN 50 CALORIES 25 INCHWORM

STRENGTH / FOUNDATION 10X1:00: 3 PRESS + 6 BENTOVER ROW (ACROSS) WOD 6 ROUNDS, 15:00 CAP: 40 MOUTNAIN CLIMBERS 30

STRENGTH / FOUNDATION 8X1:00: 20 DOUBLE UNDERS / 40 SINGLES + 5 S.A. OVERHEAD LUNGE L/R WOD AMRAP 15:00: 200M

STRENGTH / FOUNDATION 8X1:00: 5 POWER SNATCH (ACROSS OR ASCEND) WOD 30-20-10, 12:00 CAP: DB SNATCH 50/35 LATERAL SQUAT THRUST

STRENGTH / FOUNDATION 12X1:00: 1) 20 HOLLOW ROCK 2) 20 V-UP 3) 20 SITUP 4) :10 COBRA STRETCH + 10

STRENGTH / FOUNDATION 10X1:00: ODD) 5 DB SEATED PRESS EVEN) 12 DB PLANK ROW WOD 20-18-16-14-12-10-8-6-4-2, 15:00 CAP: HAND RELEASE

STRENGTH / FOUNDATION 8X1:00: 5 HANG SQUAT CLEAN (ACROSS) WOD 5 ROUNDS, 15:00 CAP: 20 LUNGES 15 RUSSSIAN SWINGS 70/53

TODAY MARKS GCCF’S 9 YEAR ANNIVERSARY OF OUR OPENING FOR CLASSES IN TOPSFIELD. TODAY/TONIGHT WAS GOING TO BE A COMMUNITY

STRENGTH / FOUNDATION 12X1:00: 1) :30 HANDSTAND OR :45 HIGH PLANK HOLD 2) :20 SIDE PLANK + :20 OTHER SIDE

STRENGTH / FOUNDATION 10X1:00: ODD) 10 DB FLOOR PRESS EVEN) 10 DB BENTOVER ROW WOD 10 TO 1, 15:00 CAP: