Wednesday 9-14-16

Well everyone, the next event coming up for you all is the Southbound Throwdown. It’s our community get together that we did way back when and now coming back to it!  We’re pretty excited about it and really hope you all can be there. It’s Saturday evening, the 24th of this month. Here is the link to the event info and page so you can read more on it if you haven’t yet. 

Swink Sweat 

10×1:30 Rounds with 30sec rest

-150m Row, then

Odd: Max WallBalls with remaining time

Even: Max Ring Rows with remaining time 

Swink Fundamentals 

-Shoulder Mobility 

-Shoulder Strength 

Strength:

-5×4 Push Press @85%, no rebounding

3 Rounds For Time:

-100m Farmers Walk (Left) 

-100m Waiters Walk (Left)

-400m Run 

-100m Farmers Walk (Right)

-100m Waiters Walk (Right)

-20 Pullups….ya, you may be a T-Rex!

Last day to get you a team shirt if you want another one/another style or you didn’t get one. We need to know by 3pm today!!!