Sunday, Dec. 27th

 


Sunday Schedule = 9:30AM class, Open gym 6PM

Today's WOD:

Strength - Hang Clean 

(work to a 1 rep max )

hang position is from slightly above the knee.

MetCon WOD: "Double Header"

AMRAP – 8 Minutes:

5 Hang power cleans (95 lb / 135 lb)

25 double unders

.

rest 2 minutes

AMRAP – 8 Minutes:

10 Deadlifts (135 lb / 95 lb)

10 Box jumps (20″ / 24″)

Rx+ weight for both wods #115. box jump height 24"/30"

score = totals rounds + reps from both WODS

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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.