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Friday 16.4

16.4 is here guys!  Get excited, it’s a grind no doubt.

Here’s the deal for the night. 1) The theme is Green, ya know, for St. Patty’s Day.

2) If at all possible, please come from 5:30pm on. The reason is because this long workout will have to be done in heats if done during class times. So, if possible, please come at night.

3) We have the grill fixed, and my parents (Andre) will be grilling some goodies for everyone. If you’d like to bring your own goodies as well, please do!

4) Let’s have some fun, duh!

Swink Intro -Shoulder Strength

Skill: -Power Snatch

For Completion: “Randy” -75 Power Snatches

Swink Sweat, Fundamentals & Performance -Shoulder Strength -Glute Strength

“16.4” RX 13:00 AMRAP -55 Deadlifts (225/155) -55 WallBalls -55 Calorie Row -55 HSPU

Scaled 13:00 AMRAP -55 Deadlift (135/95) -55 WallBalls (20/10, both 9ft target) -55 Calorie Row -55 Hand Release Pushups


Spikeball got crazy when we all had to add something to the “bet pot”….someone added a beer….and a Moist Lens Wipe…and KT Tape…ya, very serious!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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