Thursday, Feb. 4th


**No Yoga today, there will be open gym at 5PM. 

Today's WOD:

Warm up / Shoulder Mobility 

Technique Review - Thruster


Find a 1 RM (15 minutes)

Find your heaviest weight you can complete with good form. If you have time, complete 3x3 at light/med. weight.

Record - 1RM

MetCon WOD: 14 minute EMOM

2 Wall-balls 20/15#, 10/9' target

2 Overhead Squats 95/65#

Every round, add 2 wall balls and 2 overhead squats. When you can't complete all the reps required for a given round, drop back to 2 wall-balls and 2 OHS.

Score is total number of reps completed

Use appropriate weight for OH squat, focus on form and range of motion.


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.