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Here is today's #WOD!


Every 3 mins x5 Rounds

8 Bench Presses


12 Seated Bent Over DB Rows


16 DB Box Step-Overs @24/20"



18 DUs

12 Sit-ups

6 Hang Squat Clean Thrusters @35/20 (CC: 50/35)

x3 Rounds/1 min rest between

Stay positive and have fun! You are on your way to a happier & healthier life.

Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf