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Here is today's #WOD!


EMOM x16

M1: 16 KB Drag Throughs (total)

M2: 10 DB Strict Press

M3: :40 Weighted Wall Sit Hold

M4: 12-15 T2B **2 set limit


EMOM x 16

M1: 3 Wall Walks

M2: 50ft KB Front Rack Walking Lunge @35/26 (CC: 53/35)

M3: :30 sec Max Strict Pull-ups (CC: 2 Legless Rope Climbs)

M4: :40 sec Bike @80%

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

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