Friday 9-25-15

Weekend is on its way guys, which means only 1 week and 1 day until our Family Dinner.  If you are coming, which we hope you are, please sign your name and pay by next Wednesday. The sooner, the better.  Also, all the info is here.

Also, shirt orders are due by Oct. 3rd, the night of the dinner.  Remember, your first shirt for members is only $10. Any additional shirt, if you want another style or one for the significant other/family member, is only $15 per shirt.

Now time for some goodies:

Swink Sweat
Skill:
-MedBall Squat Cleans

2×8:00 AMRAP with 2:00 Rest
-12 MedBall Squat Cleans
-12 MedBall Box Step-Ups
-12 MedBall Push Press
-12 MedBall AbMat Situps

*Once you begin a round, you cannot put the MedBall down until you are done with all the movements. If you put it down, you must do 5 Burpees before starting again.

Swink Fundamentals
-Shoulder Strength

Skill:
-Power Snatch

3 Rounds of:
-400m Run
-15 Power Snatch (lighter, somewhere around 95/65)
-7 Burpees

Pullup Strength:
-3×15 Bent Over Rows, underhand (tough weight)

Swink Performance
-Shoulder Strength

Strength/Skill:
-12:00 to find tough single on Power Snatch

5:00 AMRAP
-6 Power Snatches (115/75)
-4 Bar Over Burpees 

Pullup Strength:
-3×15 Bent Over Rows, underhand (tough weight)

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All the cool kids hang out here, so should you!

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