Wednesday 2-17-16

Hey! You! Are you signed up yet for the Open?! No!???!!!

Well, head to games.crossfit.com and get that booty signed up ya crazy fool.

Don’t forget that this Saturday we will not have class. We will be in Lewisville supporting our Swink troops at a competition. Then, that night is the get together over at Joleen’s place. All are welcome and especially encouraged at the get together.

The competition is from 8-4pm. The get together is from about 7pm on.

Swink Sweat 7:00 AMRAP -8 MB Cleans – Shuttle Run 1:00 rest 6:00 AMRAP -8 MB Presses -Shuttle Run 1:00 rest 5:00 AMRAP -8 MB Thrusters -Shuttle Run

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -Pause Front Squat + Front Squat, 3×1+1 @75% -3×5 Negative HSPU

3×3:00 Rounds with 1:00 rest -250m Row Round 1: -Max WallBalls Round 2: -Max Box Jumps Round 3: -Max HSPU

Core: -3×15 GHD Situps -3×Max time L-Sit

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Back Squat, 3×2 @80% -3×5 Negative HSPU, deficit

3×3:00 Rounds with 1:00 rest -250m Row Round 1: -Max Muscle Ups Round 2: -Max HSPU Round 3: -Max Toes 2 Bar

Core: -3×15 GHD Situps -3×Max time L-Sit

Gainz wait on NO ONE!