Monday GMF WOD!!!

Hope everyone had a Great weekend as well as a Happy Fathers Day to all the Dads out there. It’s Monday and we are ready to start out the week.  Today we have a Birthday WOD for GMF. So if you see him, Make sure to say wish him a Happy Birthday. Also I think for  every person that beat his WOD time I believe he said he will run an extra 400 meters.  🙂



Front Squat




85-Wall Balls


17-Snatches 95/65

6-Pull-ups (Chest to Bar) No Bands (may do jumping with very slow negative if you can’t do them)

400m Run


28-Bicep Curls For GMF…Must say GMF every Rep!

Make sure to Post your times in the comments so we know how many extra 400m Runs GMF will be doing!