Friday 12-18-15

Headed to the weekend which means our 100,000m challenge is coming to a close. We have a few more days for you get those last bit of meters in. Come on in and stay a while.

Also, don’t forget about Saturday, our Ugly Sweater Christmas party at the gym. Here is the link to see the info.  It’s at 6:30pm, there’s a gift exchange with a $20 cap, awards, games, food and many many laughs!  Be there….or else Fran! 

Swink Sweat
-Remember, you guys will join in with the 6:30pm Fundamentals class tomorrow

Swink Fundamentals
-Hip Mobility
-Glute Strength

Skill:
-Deadlift

2 Rounds For Time:
-100m DB Farmers Walk right arm
-100m DB Farmers Walk left arm
-50 WallBalls
-30 Deadlifts

Pullup Strength
4 Sets of
-12 Bent Over Rows (DB)
-Max Pullup Hold (chin over the bar)

Swink Performance
-Hip Mobility
-Glute Strength

For Time (30:00 cutoff)
-30 Pushups
-60 Air Squats
-20 Strict Press (bar)
-40 Front Squats (bar)
Rest 3:00
-30 Burpees
-60 Deadlifts (165/125)
-20 Thrusters (bar)
-40 Box Jumps (24/20)

Pullup Strength:
4 Sets of
-12 Bent Over Rows (DB)
-Max Pullup Hold (chin over the bar)

image

Here we go…

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