Tuesday, March 22nd

Tuesday, March 22nd

Today's WOD:

Warm up / dynamic stretching

Strict pull ups OR weighted pull ups

Option 1 - 10 Minute EMOM

Max set of strict pull ups every minute
Score = total reps

Option 2 - Weighted Pull-ups
10 min EMOM (every 2 minutes)

MetCon WOD: 16 Minute AMRAP

5 Shoulder to Overhead 135/95
10 Box Jumps 24/20
15 Wall Balls 20/14

Rx+ = 155/115

Post WOD - Shoulder extension / Calves / Couch stretch


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.