Thursday, July 30th

Skill- the squat

Review techniques and skills to perfect squat form

10 minutes

Skill/Strength- L-sit

Accumulate as many seconds as possible of the L-sit in 10 minutes

WOD- 16 Minute EMOM:

Odd minutes- Max double-unders
Even minutes- 5 HSPU

Rx+ is 7 HSPU

Your score is total double-unders. If you fail to do your 5 (or 7) HSPU every even minute for the 16 minutes, you cannot put Rx (or Rx+) as your score.

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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.