Wednesday, Aug. 5th 2015

Today's WOD:

Strength - Overhead Squat
3 - 3 - 3 - 3 - 3 (ascending)
Record heaviest set of 3
work time = 18 minutes

MetCon WOD: For Time

50 Double unders
50 Ab mat Sit ups
5 Hang Full Clean 135/95

40 Double unders
40 Ab mat Sit ups
4 Hang Full Clean 135/95

30 Double unders
30 Ab mat Sit ups
3 Hang Full Clean 135/95

20 Double unders
20 Ab mat Sit ups
2 Hang Full Clean 135/95

10 Double unders
10 Ab mat Sit ups
1 Hang Full Clean 135/95

*Rx+ = 155/115
Time CAP - 16 minutes

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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.