Wednesday, Sept. 7th

Wednesday, Sept. 7th


Today's WOD:


Warm up / Dynamic Stretch


Strength - Back Squat

warm up scheme then 2 sets x 4 reps @ 70%

**Check last weeks weights!


Strength - Front Squat

2 sets x 4 reps @ 70%


MetCon WOD: Every 4 Minutes for 24 minutes


Calorie Row 20/15

15 Wall Balls 20/14


-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.