Wednesday 9-24-14

Tuesday’s surprise was a good test of capacity and you all fought hard, you all should be proud!

The best thing we witnessed today was the camaraderie between everyone. Not one person wasn’t cheering for another and that means so much to us. Thank you all for your continued support of us and each other.

Swink Fundamentals -Shoulder Strength

Strength and Skill: -3×10 Deadlift, build each set

4 Rounds of: 3:00 on, 1:00 off -1 WallBall -1 Deadlift, 60% from above -1 Double Under **Each successful round, you all 1 rep until time expires.

Swink Performance -Shoulder Strength

Strength: -3×10 Deadlift, across

15:00 AMRAP -150m Run -10 AbMat Situps, weighted -5 Squat Cleans

The results from today.

Nicole getting after her 5K today, congrats to you all.