Saturday, May 21st

 

**YOGA is at 10:45AM

**It's not raining until noon. Come in and get your Endurance Saturday! Scaled options available.

Today's WOD: MedBall Buddy, 35m cap (Time)

Find your favorite Medicine Ball (20/15 #) and draw a face on it with chalk. This is your Medicine Ball Buddy. For the entire work out, you must be supporting his weight in some way. If your MedBall Buddy touches the ground or any other surface other than the wall for the wall ball shots, you will apologize by doing 10 burpees before picking your Buddy back up.

For time, while holding your MedBall Buddy:

800m run

50m Overhead-hold walking lunge
25 Wall-Balls 10/9' target
15 Box Jumps/step ups 24/20"

1,600m run (Scaled = 800m)

50m Overhead-hold walking lunge
25 Wall-Balls 10/9' target
15 Box Jumps/step ups 24/20"

800m run

35 minute time cap

***Sunday Strength Class Programming

Strength - Front Squat
10 sets x 3 reps @ 80%-85% (heavier than last week)

Strength - Push Press

5 sets x 5 reps @ 75% (All sets should be challenging)

Post Strength Mobility

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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.