Wednesday 1-11-17

Well guys, this weather is keeping us on our toes for sure. Cold, warm, cold, warm….getting sick is real easy these days. But, today, it’s going to be a nice day…cause it’s nice outside!

Swink Sweat 

5×3:00 AMRAP with 1:00 rest 

-3 DB Presses

-6 Goblet Squats 

-9 Swings

Swink Fundamentals 

-Hip Mobility 

Strength:

Same as last week, Tempo Front Squats

-2×5 @70% of 1RM, 33×1

For Time:

-15 Thrusters, RX (95/65)

Then, 3 Rounds of

-200m Run 

-10 Burpees to a target 6″ above highest reach

Then, 

-15 Thrusters 

Core:

-Accumulate 4:00 in a plank 

This kid has come a long way, no doubt about it.