Wednesday 10-2-13

As we get further in the week, make sure to try and keep intensity high with form leading the way. It’s easy to get addicted to the “leave-you-on-the-floor gasping-for-air” workout. That’s only part of what we are trying to give you. However, today is that day. Time for a grind:

Swink Fundamentals -Shoulder Strength/Mobility

-Skill: Squats

For Time: -500m Row -10 Burpee Box Jumps (20/16) -10 Front Squats (115/75) -400m Row -8 Burpee Box Jumps -8 Front Squats -300m Row -6 Burpee Box Jumps -6 Front Squats -200m Row -4 Burpee Box Jumps -4 Front Squats -100m Row -2 Burpee Box Jumps -2 Front Squats

Swink Performance -Shoulder Strength/Mobility

7 Rounds for time: -150m Sprint -3 Muscle Ups (can be modified) -6 Hang Power Snatch (115/75)

Just some of the 5:30am crew having fun doing synchronized handstands!