"The advice you don't want to hear.

There are no easy paths to get where you are going. There are no shortcuts, there are no freebies.

The only path that travels to your goals requires hard work."

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Today's WOD:

**Dynamic Warmup**

MetCon WOD:
"Angie"
For time:
100 Pull ups
100 Push ups
100 Abmat Situps
100 Air Squats

**Complete all reps of the first movement before moving to the next. There will be a time cap**

“Angie” is a long workout, break it up into manageable sets. It's is like running a a 5k. You wouldn’t start out a 5k running your 200m sprint pace, and you shouldn’t start “Angie” going as hard as you can. If you go out too hard you’ll spend the whole WOD resting and trying to catch your breath.

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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.