CROSSFIT SUFFOLK   ***  Forging Elite Fitness

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Scale:  Modified muscle-ups or double pull-ups and ring dips.

(photo courtesy of Kimbo)

Vamos Brothers Brazilian Jiu Jitsu is hosting Ryan Hall this Sunday, May 2nd for a seminar.  Ryan is the author of How To Master The Triangle Choke and has over 300 victories in tournaments (over 275 via submission) including over 200 victories via triangle choke!

Contact Vamos Brothers Brazilian Jiu Jitsu at 631-241-1000 for further information and to register for the seminar!