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Here is today's #WOD!


6 Rounds (Every 2 mins)

(-2) Strict Pull-ups (Close Grip, Neutral Wide Grip)

12 Seated DB Strict Presses


4 Rounds (Every 2 mins)

:20-:30 KB Suitcase Wall Sit Hold (each)

20 Seated Weighted Russian Twist


3 Rounds

100ft Sled Pull @140/115 (CC: 160/115)

100m KB Farmer Carry @53/35 (CC:70/53)

100ft Sled Pull

35 Weighted Sit-ups (GHD Sit-ups)

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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