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Tuesday 1-7-14

Monday was a great day! We had a lot of people come back and it was good to see them again! Let’s keep the steam rolling and the week going strong!

Swink Fundamentals -Shoulder Strength/Mobility

Skill/Strength: Pullups

4 Rounds for time: -12 Pullups -12 Power Cleans (115/75)

Swink Performance -Shoulder Strength/Mobility

Auxiliary Work: 2 Sets of: -15 Bent Over Rows -15 Good Mornings

Conditioning: “Time to get ready for the Open!” 21-15-9 -Thrusters •21=(95/65), 15=(115/75), 9=(135/85) -Ring Dips

Core: 3 Sets of: -15 Hanging Leg Raises


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