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Here is today's #WOD!


5 Rounds (15 mins)

6-8 DB Bench Press w/5 sec Count Down


8-12 Strict Pull-ups (no weight)

**Resting 1 min between Rounds


5 Rounds **20 min cap

15/12 Cal Bike

9 Rebounding Burpees (CC: Burpees to 12" target)

3 S2OH @90% of Strict Press (CC: @100%)

**Rest 2 mins between

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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