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

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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.