CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

9 YEAR OLD BOY TOPS PITBULL ATTACK WITH HANDS  This is from 2009 but the subject of what could be done if a dog attacks your family pet has come up.

LIFTING HEAVY?  BULLETPROOF YOUR SHOULDERS WITH THESE 5 MOVES FIRST

Workout of the Day
CF Suffolk Striking
–OR–
30 minutes of:
400 meter run
5 Russian kettlebell swings 24/16 kg
5 Burpees
5 Pull-ups

NOTE: This is to be done at conversational pace. The run can be substituted with a row or Assault Bike. Those doing the Spartan Sprint in November should up the time to 45 minutes.

Post in Beyond The Whiteboard.  (If you didn’t sign up yet you need the code that can be found in the gym.)