Here is today's #WOD!
Establish a 1 RM
5 C2B (hip kipping only, no butterfly)
5 Pull-up/C2B attempt (hip kipping only, no butterfly)
8 DB Renegade Rows + 8 Sit-ups
21-15-9 **8 min cap
Hand Release Push-ups (CC: Ring Dips)
Sit-ups (CC: T2B)
Back Squats @30% of BS (CC: @45%)
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
Your friends at Black Iron CrossFit