CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

5 rounds for time of:

3 Power Cleans 185/120#
12 Burpees
15 Pullups

Lisa's been doing Dragon Flags for quite some time…and it shows!

The Dragon Flag is named after "the Little Dragon"…Bruce Lee.

6 Best Exercises For Strength
"…..if you're an athlete that wants to not only get strong but also develop and maintain other critical qualities such as power, speed, mobility, and general athleticism, these are your exercises."—Mike Robertson for TNation.com

[Note: This is a TNation article which means two things: (1) It contains excellent training information and (2) it features a photo of a bodybuilder who obviously is anabolically enhanced.  I don't mind the use of the photo, but one shouldn't get the idea that this article has anything to do with a physique "sport".  It doesn't.  Read on.–George]

Wagon Wheels
…..beacause everything John Welbourn writes should be read by everybody.  Or at least my friends.—George