Thursday, Jan. 15th

Welcome back to Coach Mike!

Today's WOD:

MetCon WOD:  "Beat the clock"

5 minute countdown to complete:
500m row
20 Abmat Situps
20 Second Plank Hold
10 Kettlebell Swings #70/55

Rest for 5 minutes
**Completer 4 rounds**

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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.