- Betsy
Monday 9-24-16
We’re baaaaack…..and we’re ready to train and see all of your faces again! It’s good to be home. Here we go:
Swink Sweat
For Time:
-100 Cleans*
*Every minute on the minute, and at the beginning of the workout, you must do 3 Burpees
Swink Fundamentals
-Hip Mobility
-Glute Strength
Skill/Strength:
1 set, every 3:00
-1×8 Back Squats @80% of 10RM
-1×6 Back Squats @85% of 10RM
-1×4 Back Squats @90% of 10RM
For Time (12:00 cutoff):
-800m Run
-50 WallBalls
Core:
3 Sets of:
-12 RDL’S, tough
-as long as possible, hold a “Dragon Flag”

We got plenty of rest, needless to say.