Wednesday 9-3-14

Last day to pay for the month. If you won’t be at the gym to pay for your membership, please contact us before hand or else we will have to add a late fee. We apologize for any inconvenience this may cause.

Swink Fundamentals -Shoulder Strength

Skill: -Clean and Jerk

For Time: -800m Run -20 Clean and Jerks -400m Run -15 Clean and Jerks -200m Run -10 Clean and Jerks

Swink Performance Strength: (A1) 3×5 Negative HSPU (5+ sec lower) (A2) 3×Max L-Sit

Gymnastics Skill day: The workout is NOT for time, but for quality: 10-8-6-4-2 Reps of: -Front Squat, at each set of reps, you must add weight 20-18-16-14-12 Reps of: -Pullups (20) -Pistols (18) -Ring Dips (16) -Toes 2 Bar (14) -Muscle Ups (12)

We have some fresh new Tier One shirts in, be sure to grab you one on the way in or out!