Thursday, May 21st 2015

Today’s WOD:

Skill – Muscle ups / Transitions / Pull ups

Technique Work  on muscle ups or Strict pull up work

18 minutes work time


MetCon WOD:

50 Deadlifts 225/155 or 65%
30 Hang power cleans 135/95
20 Shoulder to Overhead 135/95

For Time

35 Minute Time cap

*Every rep on the Deadlift is touch and go, If you rest with the bar on the ground or let go Run 400m

*If the bar touches the ground on the Hang power cleans or shoulder  to Overhead  Run 400m


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.