Wednesday 8-23-17

The past 2 training days have been really great and we love seeing you all step up to the challenges that we put ahead of you.

On the whiteboard today, you’ll see 3 categories: Ascent, Xendurance, FitAid

The reason is we are doing orders for all 3 and if you want anything from any of them, please write your name and what you’d like. If you’re almost out of something, best to plan ahead!

Swink Sweat

EMOTM for 10:00

-2-6 Turkish Getups (each side)

10:00 ladder:

-100m Row* (add 100m per round)

-10 MB Squat Cleans

Core:

-4:00 Abs

Swink Fundamentals

-Hip Mobility

Skill:

-Bar Muscle Ups, new modification

There are 2 versions of today’s workout, explanations at the gym.

13:00 AMRAP

-33/55 Deadlifts, RX (225/155)

-33/55 WallBalls, RX (20/14)

-99/165 Double Unders

-33/55 Bar Muscle Ups, RX (unassisted)

Accessory:

-do yesterday’s accessory if you did not

Let’s get after it today everyone!