Tuesday 7-18-17

Well guys, Mike and Lauren had their baby. Their daughter, Brooklyn Grace was 7lbs 5oz and 20in long.  

Dont forget we have a challenge for you next week. It’s to get a crockpot, find 2-3 recipes this week to be used for next week. We did a buffalo chicken one tonight, a keeper for sure!

Swink Fundamentals 

-Quad Smash

Skill: 

-Sumo Deadlift High Pull

For Time (12:00 cutoff):

-400m Run

-30 SDLHP, RX (95/65)

-30 Double Unders, RX (50)

-30 Power Cleans, RX (95/65)

-30 Double Unders, RX (50)

-30 SDLHP

-400m Run

Strength/Accessory:

-3×15 RDL’s, use @55-60% of 1RM

-3×20 Hip Extensions