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Monday 11-18-13

What a night Bingo night was. We had a great time and want to say thank you again to all those that came and participated, we’ll have another for sure!

Now for this weeks challenge, we need you all to keep up with the water intake for sure. To remind you, that’s AT LEAST half of your body weight in ounces of water. For this week, we challenge you to make a meal that is Italian based. Now, usually that means pizza or pasta. So, we need you all tp do some research and get creative. We also would like to see your attempts at this, so please post your pictures!

Swink Fundamentals Strength: 3×5 Strict Press

“1/2 Cindy” 10:00 AMRAP -5 Pullups -10 Pushups -15 Squats

Swink Performance -10:00 to find 1 RM on Strict Press

“Operation Muscle Up” 3 Sets of: -Strict Pullups (10/5) -Strict Ring Dips (10/5) Rest 2:00 3 Sets of: -Chest to Bar Pullups (5/3) -Max L-Sit hold


The “Unicorn” of movements, the Muscle Up. It is known to many as an unreachable movement, but we’ll do our best to get you up there!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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