SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK

Four rounds for time of:

4 Tire flips

10 box jumps

—OR—-

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only](Courtesy of CrossFit.com)

Legs Too Large?  WTF?    "Really? Legs too large? Are you serious?"—John Welbourn, Talk To Me Johnnie

Starting Strength And Velocity   "Starting strength is defined as, your ability to begin a movement with a high level of strength, and velocity. The stronger you are, the faster you will overcome resistance, whether it be your body weight, gravity or the bat."—John Welbourn, Talk To Me Johnnie