Here is today's #WOD!
Ring Dips: Every 2 mins
6 sets x5 reps @tempo
**complete weighted or no weight
Tempo:
3 sec count down
3 sec pause @bottom
1 sec pause @top
AMRAP 1
13 Russian KB Swings @53/35 (CC: 70/53)
8 No Push Burpees to Target @6" (CC: 12")
3 Wall Walks
--
Rest 1 mins
--
AMRAP 2
13 Russian KB Swings
8 No Push Burpees to Target @6" (CC: 12")
3 Wall Walks
--
Rest 2 mins
--
AMRAP 3
13 Russian KB Swings
8 No Push Burpees to Target @6" (CC: 12")
3 Wall Walks
--
Rest 3 mins
--
AMRAP 4
13 Russian KB Swings
8 No Push Burpees to Target @6" (CC: 12")
3 Wall Walks
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
Happier. Healthier.
Your friends at Black Iron CrossFit