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Wednesday 4-24-13

Today we will be working on the movement that we gave you for our South Bound Throwdown that is this Friday. We want everyone to be apart of this, whether just support or actually doing the workout. That movement is Hang Squat Cleans (95/65)

Swink Fundamentals Skill: Hang Squat Cleans

For Time: 60 Situps 40 Squats 20 Pushups 20 Pullups 40 Box Jumps (24/20) 60 Knee Raises/Knees 2 Chest

Swink Performance Skill: Hang Squat Cleans

5 Rounds for time: -500m Row Sprint -15 HSPU -18 Ring Dips

**Everyone will foam roll after the workout with the remaining time**


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What we do to you if you don’t put away your chalk!  Kristen showing off her “lion scratch” after 200 Double Unders!

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