Tuesday, April 19th

Tuesday, April 19th

Today's WOD:

-Warm up / Dynamic Stretch

-Pull up Program

8 Min EMOM
1 set of pull ups (Rx+ Ring pull ups) (5-7 reps)
-5x5 Pull up Negatives (5 count)
(If you already have 5+ Strict pull ups then we will work on kipping technique)

MetCon WOD: 16 Minute EMOM

Even Minutes - 5 Deadlifts 225/155
Odd Minutes - Max Box Jumps

*Pace yourself on box jumps or step ups, go for a consistent effort.

*Score = Box Jump total

***Post WOD stretching will be on the whiteboard.


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.