Friday, August 12th

Friday, August 12th


Today's WOD:


Warm up / Should prep


Strength - Shoulder Press

7 sets x 5 reps @ 70%-75% Across

Should be challenging but doable. All sets at the same weight.


MetCon WOD: 5 rounds for time:


10-20-30-40-50 KB swings, 55/35


50-40-30-20-10 Doubles


1st round = 10 KB swings + 50 Doubles


2nd round = 20 KB swings + 40 Doubles


Rx+ 70/45


Post WOD - Foam Roll


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.