Wednesday 3-23-16

Alright everyone, we’ve had a rough week following 16.4. That workout has affected us all longer than we thought it would.

Anywho, remember this Friday is our last Open workout and we’d really like you all to come out.  Bring your food, bring your drinks, bring your lawn chair, bring your whatever!  We’re planning on kicking it for a while after the workout, so join us.

Swink Intro
-Shoulder Strength

Retest #2 
10:00 Ladder
1, 2, 3, 4, etc…reps of:
-Calorie Row

Swink Sweat
For Time:
-1000m Row
-800m Run

Nutrition/Meal Plan chat

Swink Fundamentals & Performance
-Shoulder Mobility
-Shoulder Strength

-Overhead Squats

3 Rounds of:
-10 Unbroken OHS
-15 Bar Over Burpees
-20 Pikes
Rest as needed between sets. The focus of this workout should be the skill of OHS, not so much about going fast. Let it be a recovery workout.


Klint getting after 16.1. 

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