Friday, April 8th

 

Announcement!
We will be gauging interest for a couple additional classes for the summer. Would anyone be interested in 8PM class Monday & Wednesday?

Today's WOD:

Dynamic Stretching + Warm up

Pull up Program week 2 day 2:

Strength - Bent Over Row (5 sets x 8 reps @ Mod/Heavy)
Strict form

Grip Strength - Pull up Holds.
10 sets x 8 seconds
*Use assistance bands if needed or perform 2 negatives instead of the holds.

MetCon WOD: 5 rounds for time:

10-20-30-40-50 KB swings, 55/35

50-40-30-20-10 Doubles

1st round = 10 KB swings + 50 Doubles

2nd round = 20 KB swings + 40 Doubles

Rx+ 70/45

MetCon WOD Level 1: 5 rounds for time:

10-20-30-40-50 KB swings, 55/35

90-80-70-60-50 Singles

1st round = 10 KB swings + 90 Singles

2nd round = 20 KB swings + 80 Singles

Comment

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.