Tuesday, Sept. 13th

Tuesday, Sept. 13th

Today's WOD:

Warm up / Technique Review

Skill work - Ring Dip Progression:
Advanced - Ring Dips
Intermediate - Banded Ring Dips
Level 1 - Push ups (This is a technique focus) Quality over quantity

8 Minute EMOM
4-8 reps

MetCon WOD: 4 Rounds (fight gone bad style)

1 min Row
1 min KB swings 55/35
1 min Ab Mat Sit ups
1 min Box Jumps
1 min Rest

Score = lowest number of reps completed in any given round. You will have a score for each movement.



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.