• Betsy

Wednesday 8-3-16

Well, the past 2 days have been interesting. So, straight up, today, Fundamentals you’re lifting. Sweat, you’re gonna grind!!

Also, we’d like to thank Laura for having us over for a truly fun time. We swam, ate, laughed…A LOT! We’re very blessed to have members who open up their home for us crazy people. Thank you again Laura.

Swink Sweat

6 Rounds For Time:

-Bear Crawl….a mile….joking….maybe….maybe not

-3 Wall Walks

-10 Overhead Lunges

Swink Fundamentals

-Front Rack Mobility

-Glute Strength


-Squat Cleans

3×5:00 AMRAP with 2:30 Rest

Round 1:

-3 Squat Cleans

-20 Double Unders

Round 2:

-2 Squat Cleans

-20 Double Unders

Round 3:

-1 Squat Clean

-20 Double Unders

You choose the weight but each round must be heavier.


-3×Max Side Band Rows in a Plank

Only 20# and 14# left…if ya want one.

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