Tuesday, Dec. 22nd


Today's WOD:

Warm up -

Hamstring mobility 1 min/leg

Hip flexors mobility 1 min/leg

couch stretch 1 min/leg

2 rounds:

Lap lunges

Lap high knees

Lap butt-kickers

Lap Frankensteins

25 double-unders (75 singles)


Technique Review 


Hero WOD: Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders

In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009


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.