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Wednesday 10-1-14

October is here! Make sure your membership is all squared away by Friday.

Remember, every Tues this month is bring a friend day or for anyone to try us out for free.

Swink Fundamentals -Shoulder Strength

Skill: -Split Jerks

Strength: -7×1 Clean and Split Jerk -3×20 Hollow Rocks

Swink Performance -Shoulder Strength

Skill: Chest 2 Bar Pullups

4 Rounds of: -1-5 Strict Pullups -1-5 Kipping Pullups -1-5 Chest 2 Bar -15 GHD Situps Rest as needed after each round


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Those Project Booty workouts are no joke! Tina getting after it.

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