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Here is today's #WOD!


Strict Press: (16 mins)

3 sets x3 reps @85-90%


Drop sets @80%

2 sets x5 reps


Pull-up Work

Every :90 sec x5 Rounds

8 Glute Bridges

8 BB Bent Over Rows (empty BB)

4 Kipping Pull-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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