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November 23, 2018

Welcome back everybody! I hope you all had a great Thanksgiving and are ready to get back to work. Todays workout is a fun one in my opinion with a good ole fashioned 21-15-9 template that we all know and love. This one is going to test your GO and your GRIP. Breathe through each movement and find your breathing pattern that you can stick to.



   Easy bike, run, or row


   10 hang kb clanes (each arm)

   10 up-down dogs

   5 scap pull-ups

   5 strict pull-ups


   For Time:
   3 rounds
   Hang Power Clean, 135/95
   Bar facing burpee
   CTB pull-ups


   Easy bike, run, or row


   Every 3:00x5

   50m Double KB overhead carry (heavy)


I am thankful for all of you that make a trip over to the GFB blog everyday! Wouldn't be able to do it without y'all, and I love every second of it and seeing everyones progress. Keep on keeping on!

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GFB Fitness

Noah Sager

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