CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

JOE M.

CONJECTURAL FATIGUE: HIGH REPETITION WEIGHTLIFTING

PROTEIN IS ONLY ONE PIECE OF THE NUTRITIONAL PUZZLE

TODAY’S SCHEDULE: 9-10 AM & 10-11 AM

Workout of the Day
DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Post your scores to the Whiteboard.
NOTE:  We will scale the above WOD as necessary.  We suggest you wear something to protect your shins and ankles from the rope. There are 14 rope climbs in total.  Scaling for rope climbing will include some version of pull-ups.  We will scale the run for those who require it.