CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

1 round for time of:

ROW 800 meters

RUN 800 meters

–OR–

Skill Work  (pick a skill or two and practice)

–OR–

Perform WOD missed during the week

Top 5 Hamstring Exercises      "Want to know what separates the men from the boys? Or the big girls from the cardio bunnies?

A strong, well-developed backside.

Whether
you're looking to dominate on the athletic field or court, hit PR's
in the gym or platform, or simply look great in (and out of) your
clothes, you need to make training your backside a serious focus."—Mike Robertson for TNation.com

The Rehab Guy: Q&A         "……work to strengthen the muscles that help you exhale, as this will take stress off your back."—Mike Robertson for Elite FTS