Wednesday 2-3-16

Happy Hump Day peeps. 

Our Intro program is coming to a close and some of you will be having a few new members added to your current classes. As a member of Swink, especially a current one, you’re always expected to introduce yourself and welcome any new person with open arms and make them feel a part of the family. So, please, as they begin to join us, give them a high five and introduce yourself!

Don’t forget, get yo booty signed up for the Open at games.crossfit.com and let’s have some fun this year tackling challenges they throw at us.

Swink Intro -Shoulder Strength -Glute Strength

Retest #2 10:00 Ladder 1, 2, 3, 4, etc…reps of: -Calorie Row -Burpee

Swink Sweat Skill: -Row technique

For Time: -1000m Row -2:00 Rest -750m Row -1:00 Rest -500m Row -:30 Rest -250m Row

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength/Skill: -Power Jerk, Heavy Single -Pause Front Squat + Front Squat, 5×1+1 @70%

For Time: -1:00 Ring Row Hold -30 Pikes -40/60 Double Unders -30 Pikes -1:00 Ring Row Hold

Core: 3 Sets of -12 GHD Situps -15 Air Squats Rest 1:00

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Jerk, H.S. -Back Squat, 5×2 @80%

10 Rounds For Time: -1/3 Muscle Ups -10 WallBalls Rest 30 sec

Core: 3 Sets of: -12 GHD Situps -15 Air Squats Rest 1:00

What happens when you give it your all, you find yourself on the ground!