Saturday, Jan. 2nd


Today's WOD:

Warm up / Shoulder mobility 

Strength - Shoulder to Overhead Complex

Shoulder Press (work to a 5 rep max)

Push Press (Work to a 3 rep max)

Push Jerk (work to a 2 rep max)

Split Jerk (Work to a 1 rep max)


MetCon WOD: 10 Rounds for Time

5 Shoulder to Overhead 95/65

10 Deadlift

15 Box Jumps 24/20

Rx+ = 115/85

Time Cap - 18 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.