Tuesday, April 14th

Today's WOD:

Mobility Clinic:

Foam Rolling

1. Calf

2. Lats

3. Front Deltoids

4. Inner Quads

5. IT Bands

**15 minutes total**


Gymnastics: 15 minutes of

Pullup Progressions Banded/Strict/Kipping/Butterflies

(If you have kipping pull ups, do 5 max sets of strict pullups with exactly 2 minute rest.)

spend 7 minutes warming up your deadlift.


MetCon WOD:

50-40-30-20-10 Double Unders

5-4-3-2-1 Deadlift at 80% of your 1rm.

(For example: 50 doubles, then 5 deadlifts, 40 doubles, the 3 deadlifts, etc etc) 


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.