Wednesday 2-1-17

We’ve had an interesting couple of days that’s for sure. They’ve been fast, tough and you guys deserve some recovery. Only, it’s going to come in the form of a Protein sampling from Ascent Protein at the gym from 4:30-6:30pm!  Make sure you guys go give him a talk, Tim, and see what their lineup is all about. We can’t wait to start carrying their product line. 

Swink Sweat 

“Kelly” 

5 Rounds For Time:

-400m Run

-30 Box Jumps

-30 WallBalls 

(35:00 cutoff)

Swink Fundamentals 

-Shoulder Mobility 

Strength:

EMOTM :00-8:00

-5 Strict MuscleUp transitions

EMOTM 8:00-16:00

-12 Kipping Leg Raises (90°-45°)/8 Toes 2 Bar

-6×(1 Clean High Pull+1 Power Clean+1 Hang Power Clean+2 Jerks), build to as tough as possible while still maintaining technique

Core:

-4×10 GHD Situps, every 10th rep is held parallel to the ground for as long as possible

It’s coming, be sure to clear your Friday nights!