Wednesday 12-21-16

Well, those lifts were awesome today, congrats you guys. 

WE HAVE A WINNER FOR OUR NOVEMBER PRIZE OF NEW KICKS!  IT IS…

RICHARD!!!  He is about to be the owner of some brand new shoes, custom of course!

Swink Sweat 

5 Rounds of:

-1:00 Swings

-1:00 Speed Skaters

-1:00 Man Makers

-1:00 rest 

Swink Fundamentals 

-Hip Mobility 

Strength:

-10RM Front Squat 

12:00 AMRAP 

-3-5 Muscle Ups (even)/ 15 Band Muscle Up pulls (odd)

-3-5 Strict HSPU or Wall Walks

-Max Hold L-Sit