SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

15 minutes to practice the Split Jerk or establish a 1RM.

-then-

15 minutes AMRAP of:

7 Power Cleans 185/120#
30 OH Walking Lunges (steps) 45/25#
15 Wall Balls 20/14#

How To Fuel Ultra-Distances: The World's Toughest Mudder     "…..the WTM is not just an ultra-endurance event. With some 24 obstacles ranging from sprints up steep muddy hills to climbing towers and vaulting over walls to swimming through ice-water (and plenty of as-yet unannounced obstacles), you’re not just going to chill out in the oxidative energy pathway, burning fat for energy. The bulk of your energy can – and will, if you take the necessary steps – come from fat, but defeating most of those obstacles (over and over again across 24 hours) will also require intermittent forays into the ATP-PC and anaerobic pathway. Your nutrition, then, has to take both aspects of the race into account"—–Mark Sisson, Mark's Daily Apple