Friday, August 5th

Friday, August 5th


Today's WOD:


Warm up / Technique Review


Strength - Snatch Complex:

Power Snatch, Hang Full Snatch, Overhead Squat

work to a heavy single for the complex


Or stay light/mod and work on technique Power Snatch + Overhead Squat


MetCon WOD: 13 Minute AMRAP


2 Toes to Bar

2 Push ups

2 Wall Balls 20/14


**Every round add 2 reps to each movement.

Example - 2, 2, 2, 4, 4, 4, 6, 6, 6,....


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.