Sunday, July 17th

Sunday, July 17th


Today's Strength WOD:

Warmup / Technique Review


Strength 1: Power Clean + Full Clean (drop quickly reset)

(work to a heavy single for complex)

Or stay light/mod and drill technique.

*No more than 10 seconds rest between PC and FC


Strength 2: Rack Lunge (BTN) (10 - 10 - 10 - 10 )

work up to a heavy 10 with good form.

*you lunge steps should be one smooth step down and up.


Finisher: Post WOD stretching on whiteboard (mandatory)


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.