Monday 3-20-17 

There are still quite a few of you still needing to do the 17.4 workout and scores in by tomorrow night, 7pm.  So, please please please reach out to us, your coaches, before hand so we can plan ahead. Thanks. 

Swink Sweat 

4 Rounds For Time:

-400m Run 

-12 Burpees 

-8 Russian Twists per side

-4 Wall Walks 

Swink Fundamentals 

-Hip Mobility 

3×4:00 AMRAP with 1:00 rest 

-300m Row

Then, with remaining time

-5 Thrusters, RX (95/65)
-10 Double Unders 

*add 5 Thrusters per round and 10 Double Unders per round 

Strength/Core:

3 Sets of:

-12 Bent Over Rows, heavy

-12 Strict Toes 2 Bar/Leg Raises 

If you want one of these bad boys, please let us know by today!