Friday 5-20-16

Final day for Rangers ticket money everyone. It’s only $25 per seat and we really hope you all can make it! 

Also, don’t forget that we really need you all to update your payment info in Wodify for us. I know this is getting old and redundant on our end, but we do need those final few to put in that info for us.

Here we go:

Swink Sweat
2 x 8:00 AMRAP (Rest 2:00 between rounds)
2, 4, 6, 8…
-Box Jumps
-MedBall Thrusters

Swink Fundamentals
-Hip Mobility
-Glute Strength

Strength:
-3×10 Sumo Deadlift, tough
-3×10 (5/leg) Front Rack Lunges, tough
-3×Max (no more than 30) Kipping Knees to Elbows/Kipping Knee Raises

For Time:
-1000m Ski (must be done in rotations of course, just before, during or after all the Strength)
-40 GHD Situps

Swink Performance
Before or after Fundamentals:
-Directions for this workout will be listed on the board….

Strength/Accessory:
4 Sets of:
-12-15 Seated DB Press, left arm
-12-15 Seated DB Press, right arm
-Max Hang, chin over the bar, overhand grip

image

“Killin’ it Klint”….new nickname….

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