Wednesday, July 1st 2015

Benchmark - 1 round max effort plank hold. (Both elbows down, no switching, no resting with hips too high or too low.)

5 minutes total

Skill- Rope climb

Rope climb skill and technique (remember to wear pants or high socks!!)

8 minutes

WOD- 22m AMRAP

1 rope ascent
10 burpees
15 wall balls

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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.