Wednesday, June 10th 2015

Skill- Kipping pull-ups
Spend 5 minutes on superman/hollow rock, then 10 minutes practicing on the bar.

 If you have kipping pull-ups, do 5x5 weighted pull-ups.

15 minutes total

WOD- For time:
1,000m row
800m run
60 double-unders
40 wall-balls
30 kettle-bell swings 70/55#
20 clean & jerks 155/105# (if scaled, use 50-60% of your max)
10 snatches 135/95 (if scaled, use 60-70% of your max)

time cap: 35 minutes


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.