Wednesday, Jan. 14th

“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a person to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Today's WOD:

Gymnastics: Pullup Progressions
Banded/Strict/Kipping/Butterflies
(If you are proficient at the gymnastic kip then you will do 3 sets x 5 reps weighted pull ups)
**15 minutes total**

Gymnastic strength – Handstand Push ups
3-5 reps EMOM for 10 minutes

MetCon WOD: 15 Minute AMRAP
10 Front Rack Lunge #115/75
10 Wall Balls #20/15
10 Hand release Pushups

(We have a CrossFit Total coming up Friday so weights will be on the light side for the next couple days. Friday we will establish 1 rep maxes for upcoming strength work.)

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.