SPARTAN PERFORMANCE:  The Home of CROSSFIT SUFFOLK

"CrossFit is more like sharing a personal trainer with friends than belonging to a health club."—James Bruin, KIMCO Realty blog

7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.

-then-

50 KB Swings 32/24kg
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg

For time.

Shoulder Touch tip from the Outlaw CrossFit comments section on September 10th, 2012: "Move your hips to keep them over your planted hand – shifting your
center of gravity as you switch hands is going to be key. Also, try to
keep your planted hand as close to underneath your head as possible (IOW
– a narrow hand position, not a “wide-grip”)."

Scaled 1 Shoulder Touch:  "Belly to wall" instead of "back to wall".

Scaled 2 Shoulder Touch:  Touch opposite side shoulder from the push-up position.

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Fish Oil Helped Save Our Son      "Up until the time the pharmaceutical industry gives us a drug that cures all brain injury, this is the best hope we have."—-Dr. Julian Bailes, Neurosurgeon

Systematic Review: Short Bouts Of Sedentary Behavior Consistently Increase Health Risk   "……sitting for just 5 hours resulted in dramatic increases in the insulin and glucose
responses to a standardized meal.  What’s more, simply taking a short
walk break every 20 minutes was enough to prevent these increases, and
was equally effective whether the walk was at a high or low intensity."—Travis Saunders, PLOS Blogs, Obesity Panacea