Wednesday, September 9th 2015


Skill Focus- Wall ball shots

With a 20/14# ball and a 10/9' target, 5 minute review of Games Standards for the wall ball shot. 

8 minute EMOM of

12 wall-ball shots 20/14#, 10/9' target

You will be no-repped for reps that don't meet standards.


WOD- "Double Helen"

6 Rounds for Time of:

400m Run 

21 Kettlebell Swings, 55/35# 

12 Pull-ups

30 minute time cap


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.