Wednesday 10-1-14

October is here!  Make sure your membership is all squared away by Friday.

Remember, every Tues this month is bring a friend day or for anyone to try us out for free.

Swink Fundamentals
-Shoulder Strength

-Split Jerks

-7×1 Clean and Split Jerk
-3×20 Hollow Rocks

Swink Performance
-Shoulder Strength

Skill: Chest 2 Bar Pullups

4 Rounds of:
-1-5 Strict Pullups
-1-5 Kipping Pullups
-1-5 Chest 2 Bar
-15 GHD Situps
Rest as needed after each round


Those Project Booty workouts are no joke!  Tina getting after it.

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