Tuesday, April 5th


Today's WOD:

-Warm up

Benchmark Test - Max set of strict pull ups
Warm up, then attempt a max set of dead hang pull ups. If using bands try to get 7-10 reps.

Week 2, Day 3(pull up program) All pull up programming will be posted on the whiteboard, if you miss it.

Pull up work: 35-50 Body Rows on Barbell
(Sets of 5-10)

To perform, place barbell on
pullup rig using J-clamps at approximately hip level. Lay under
the bar with your legs out straight and get into a position similar to a ring row. Keep your abs braced and pull yourself up so that your chest touches the bar.

MetCon WOD: 15 Min AMRAP

10 OH Lunges 95/65
7 Bar over Burpees
7 Toes to Bar

MetCon WOD Level 1: 15 Min AMRAP

10 Lunges 75/45 (BTN)
7 Bar over Burpees
10 Ab Mat Sit ups


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.