Wednesday, June 15th

Wednesday, June 15th

Today's WOD:

Warm up / Dynamic Stretch

Strength - Back Squat (Warm up 8 - 8 - 8 )

All sets of eight should be heavy (heavier than last week's set of 10 for the last set)

Strength - Deadlift (Warm up 4 - 4 - 4 - 6)

work to one heavy set of 6 reps. (heavier than last week)

MetCon WOD:

4 Rounds:
Min 1 - Row 45 seconds (Consistent calories)
Min 2 - 20 KB swings 55 / 35
Min 3 -  6 - 12 Burpee Box Jumps / step ups

Score = Lowest number of reps completed in any round

You will have a score for each movement.

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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.