Friday, July 1st

Friday, July 1st

 

HOLIDAY SCHEDULE FOR THE WEEKEND

 

Friday - Normal hours

Saturday - Normal hours

Sunday - Strength Class 9AM

Monday - 8:30AM & 9:30AM

Tuesday - Normal hours

 

Today's WOD:

 

Technqiue Review: KB Swing and Handstand Push up

 

MetCon WOD: 14 Minute EMOM

 

Odd minutes - Max KB swings 55/35

Even minutes - Max HSPU

 

Rx+ = 70/55 and strict hspu

score = total reps

 

MetCon WOD: 14 Minute EMOM

 

Odd minutes - Row 14/10 calories

Even minutes - Max Strict Pull ups

Score = pull ups

 

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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.