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Here is today's #WOD!


5 Rounds (18 mins)

3 Push Presses @100% of SP


(-2) Push-ups

**Rest 1:30 between Rounds


4 Rounds (CC: complete with weighted vest) ** 16 min cap

30 Jumping Lunges

24 No Push Burpees Over DBs

18 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.