Tuesday, Oct. 20th


Today's WOD:

Skill Work - Handstands / Handstand Push ups

Work on handstand progressions and HSPU technique


Skill WOD: Muscle ups - 10 Min EMOM

Every minute on the minute for 10 minutes.

1 to 4 Muscle ups

Scaled Options:

2 to 3 Muscle up transitions


3 to 6 Ring dips


MetCon WOD: 15 Minute AMRAP

5 HSPU (Rx+ 20 ft handstand walk)

10 burpee box jumps, 30/24"

15 air squats

20 double-unders


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.