Tuesday, July 12th

Tuesday, July 12th

 

This is week 1 of our 8 week program.

 

Today's WOD:

 

Skill - Hollow Rock / Superman Tabata

:20 second hollow rock hold

:10 second superman hold

For 4 minutes

 

Partner WOD: Split work evenly

 

50 - 40 - 30 - 20 - 10

 

KB Swings 55/35

Thrusters 95/65

Med ball Sit ups

Box Jumps

 

**Cash out = 20 Synchronized burpees

 

30 Min Cap

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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.