Thursday 5-5-16

What a fun past 3 days we’ve had!  If you made it in to Wednesday’s Fundamentals workout, be sure to stretch those arms and pecs out through the day. Do not let those tighten up. If you made it to Sweat class, your legs may be mad at ya from WallBalls, so be sure to give those bad boys a stretch too!

We need a favor from you all. Please check your email, you should have gotten something from Wodify. It’s our new athlete tracking software and we have made the switch over to it. However, you’re in our system but we do not have your payment info in there. You’ll also need to set up a password, enter any contact info, update birthdates, original start date (if you know it), etc, etc. 

If you did not receive this email, please let us know so we can send you one out ASAP.

Hero Thursday again, so come join us!

Swink Performance
“Danny”

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

20:00 AMRAP
-30 Box Jumps (24/20)
-20 Push Press (115/80)
-30 Pullups

Swink Barbell
Technique:
-3×3 Snatch Balance
-3×3 Slow Pull Power Snatch + OHS

Hang Power Snatch
-50%×2, 60%×2, 3×2 @70%

Snatch
-60%×2, 70%×2, 75%×2, 3×2 @80%

Back Squats
-60%×2, 70%×2, 80%×2, 85%×2, 90%×1

image

“Danny”

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