Thursday, January 7th


Remember Yoga is at 5PM

Today's WOD:

Strength - Overhead Squat 

Work to a heavy double (with 3 second pause)

Then drop to 80% and complete 3x3(no pause)

Record your heavy double


MetCon WOD: 10-9-8-7-6-5-4-3-2-1:

Full Clean (165/115)

T2B (scale as needed)

Score = Time / weight

**if you cannot do this weight, make sure you make your weight a challenging one.


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.