Wednesday, April 6th


**Heads up. Thursday is the Squat clean make up day and will be mostly a strength day with a quick burner at the end.

Today's WOD:

Pre WOD: Warm up + Movement review

Post WOD: Mobility and stretching

*Today's workout is a chipper. One partner works one rests. Split work evenly and pace yourself. We'll choose one of the options below.

MetCon WOD: Partner WOD
*One Works, One Rests.

For Time:
100 Calorie Row
100 Box Jump Overs 24/20
100 Wall Ball Shots 20/14
100 med ball sit ups
100 Wall Ball Shots
100 Box Jump Overs
100 Calorie Row
There will be a time cap.

MetCon WOD: Level 1 Partner WOD
*One Works, One Rests.

For Time:
70 Calorie Row
70 Box step ups 24/20
70 Wall Ball Shots 14/10
70 med ball sit ups 10
70 Wall Ball Shots
70 Box Jump Overs
70 Calorie Row

MetCon WOD: Solo WOD

For Time:
50 Calorie Row
50 Box Jump Overs 24/20
50 Wall Ball Shots 20/14
50 med ball sit ups
50 Wall Ball Shots
50 Box Jump Overs
50 Calorie Row


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.