It’s Hero Thursday if anyone wants to come join us do a “quirky” one!
Also, don’t forget that we have our get together this Sunday that EVERYONE is welcome to! It starts at 2pm at Janie and Chris’ Ranch and again, the address is posted on the events board at the gym.
Swink Barbell Today is a very light workout. Spend time on a good warmup then focus on speed through all the lifts. No more than the bar on Snatch and Clean and Jerk.
Snatch -3, 3, 2, 2, 1, 1, 1
Clean and Jerk: 3, 3, 2, 2, 1, 1, 1
3×10 Hip Extensions, no weight but pause at the top
Swink Performance “Adrian”
U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
He is survived by his parents, Jorge and Teresa; sister, Rachel; and daughter, Sydney Grace.
7 Rounds For Time: -3 Forward Rolls -5 Wall Walks -7 Toes 2 Bar -9 Box Jumps (30/24)