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Here is today's #WOD!



2 sets x7 @70%

2 sets x5 reps @75%

4 sets x1 rep @80% (resting 1 minute between sets)



M1: :40 sec Max Cal Bike

M2: Rest

Rest 4 mins


200m Run

100m Sandbag Run @50

50m Sled Pull @115/80

50 Sled Drag

Todays #3100rep challenge movement is...

100 Inverted Rows Pronated (Over-handed)

Stay positive and have fun! You are on your way to a happier, 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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