Wed. March 11th

Friday night open WOD 15.3 is coming up, make sure you're on the list to compete.

Today's WOD:

Skill - Pistol Squats

Progressions then:

3 - 3 - 3 - 3 - 3  (per leg)

Strength - Strict press

Warm up 5 - 5 - 5 - 10RM (increasing)

Find your 10 Rep Max, the maximum weight you can successfully lift 10 times in one set.

MetCon WOD: 18 minute AMRAP

Row 15/12 calories
8 pull ups
30 second rest

 

 

 

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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.