Wednesday 9-20-17

So we already know the first Team Series workout….and it is:

For Time:

9-15-21

-Synchro Thrusters, RX (95/65)

-Synchro Burpees over the bar

As for today, we have a different workout. If you have a Team together, you’re more than welcome to take on this workout today, but that’s your choice as to when you complete it.

Swink Sweat

Every 2:00 for 6 Rounds:

-3 Deadlifts, go up each round and start tough

8:00 AMRAP

-4 Burpees to a target

-8 Air Squats

Swink Fundamentals

-Quad Smash

Strength:

-Accumulate a 3:00 L-Sit, as few sets as possible

*every time you break, you have to do 10 hollow rocks

Either do option 1 or option 2:

-(Opt. 1) 4×800m Runs, 1 every 6:00

*Max Muscle Ups with remaining time

-(Opt. 2) 6×400m Runs, 1 every 4:00

*Max Muscle Ups with remaining time

The need for these for the legs is real! Come in and get some treatment.