Wednesday, July 27th

Wednesday, July 27th


Today's WOD:


Warm up


Strength - Front Squat

warm up then work up to 95%x1

One set of 10 @ 75% of today's single


MetCon WOD: 21-15-9 for time of:


Lateral Bar-Over Burpee

thruster 95/65#


15 minute time cap

weight should feel light


-Post WOD Stretch


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.