Monday, August 17th 2015

 


Strength- 8 minute EMOM of:

4 push press at 80-85% of your strict press 1 round max

WOD 1- For time:

25 pull-ups

50 push-ups

20 pull-ups

40 push-ups

15 pull-ups

30 push-ups

10 pull-ups

20 push-ups

5 pull-ups

10 push-ups

12 minute cap

At the 12 minute cap, 3 minute rest. Then,

WOD 2: For time:

25 calorie row

50 double-unders

20 calorie row

40 double-unders

15 calorie row

30 double-unders

10 calorie row

20 double-unders

5 calorie row

10 double-unders

12 minute cap

Comment

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.