SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

5 Pull-Up Challenges  "Anyone that's put in the time and effort knows that pull-ups yield a kick-ass return for a sweat-equity investment. They're beautifully simplistic and require minimal equipment, making them a staple of old school strength training. Still, there's no reason to get tunnel vision with a movement that can also be so versatile. Enter the pull-up challenge."—Todd Bumgardner for TNation.com

Inspiration From Sarah Reinertsen  "……the first female leg amputee to complete the Ironman Triathlon World Championship in Kona, Hawaii."—-Ross Enamait, Ross Training