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8am: Open Gym/Make-up WOD 9am “Buddy WOD”: Teams of 2 While one partner completes 1 Round of 5 Burpees, 10

Weightlifting: 5×3 Jerk WOD: Randy 75 Power Snatches 75/55 Stretch/Foam Roll

Strength: 5×3 Box Squats WOD: AMRAP 6 mins. 10 Dips 20 KB Swings 53/35 rest 2 mins. AMRAP 6 mins.

Strength: 5×3 Bench Press WOD: Fran 21-15-9 Thrusters 95/65 Pullups Stretch/Foam Roll

Strength: 5×3 Sumo Deadlift WOD: 4 Rounds 5 Deadlifts 315/225 10 Leg Lifts 15 Pushups 20 Situps 25 Double Unders

Strength: 5×3 OHS WOD: 5 Rounds 3 mins. on/ 1 min. off 7 Hang Power Cleans 135/95 7 HSPU Stretch/Foam

10-11am: First Yoga Class!! $6 for GCCF Members and $8 for Non-Members.

8am: Open Gym/Make-up WOD 9am WOD: 6 Rounds 200m Run 10 Ring Rows 10 Wall Ball 10 Knees to Elbows

Strength: 5×5 Deadlift WOD: 5 Rounds 10 Thrusters 95/65 15 Pushups (hands off) 20 Lateral Bar Jump-overs Stretch/Foam Roll

Strength: 5×5 Front Squat Challenge: Handstand Hold WOD: AMRAP 15 mins. 5 Burpees 10 Pullups 15 KB Swings 53/35 Stretch/Foam