Wednesday 7-5-17

Hope you all had a safe and fun 4th!

New month means a new Member of the Month. We will post that today so be on the lookout for that. 

Also, next Wednesday, Airrosti will be at the gym in the evening to do assessments for anyone with nagging injuries or if you just have questions. Feel free to bug them, that’s what they’re there for!

Swink Sweat 

22:00 AMRAP

-20, 40, 60, 80 Singles

-20 Air Squats 

-10 Burpees

Tabata

-Alternate Superman hold and Hollow Rock hold

Swink Fundamentals 

-Thoracic Mobility 

8:00 AMRAP 

-10 Calorie Row

-7 Bar Facing Burpees 

-4 Clean and Jerks, RX (155/100) RX+(185/120)

Take the next 12:00 to rest and establish a heavy Clean and Jerk for the day 

Good looking group here!