CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
Partner WOD
Team of 3; 5 min @ each Station; rotate partners as needed

Station 1:
P1 – Wallball – 20/14lbs
P2 – Deadlift Hold @ Top – 185/95lbs
P3 – Rest

Station 2:
P1 – Medball Slams
P2 – Hang from Bar
P3 – Rest

Station 3:
P1 – Russian KBS
P2 – Handstand Hold
P3 – Rest

Station 4:
P1 – Double Unders
P2 – Barbell Front Rack Hold – 185/95lbs
P3 – Rest

Station 5:
P1 – T2B
P2 – Planks
P3 – Rest

(WOD is courtesy of Derby City CrossFit [KY])

Post your scores to the Whiteboard.

Congratulations to Ken….did his first Muscle-Up yesterday!

and John M. did yesterday’s workout, as prescribed, in a blistering 6:20!

Honorable Mention goes to Matt M. for finishing second with 6:49 (Rx’d) while using the rings to do muscle-ups for the first time in a workout!

Lift Before You Lift            “You all know how I feel about warming up. I’ve spent a lot of time explaining it. If you’ve missed it somehow, I’ll distill my thesis to its essence: If you’re not warming-up, you’re not tough or elite, you’re lazy.”—Greg Everett, Catalyst Athletics