1/14/21
Here is today's #WOD!
3 Minutes ON/2 minutes OFF
8/6 Cal Bike
6 DB Push-up + Renegade Row
8 DB Box Step Overs @24/20" (35/20)
6 Deadlifts @155-185/105
Max Wall Squat Hold with Remaining Time
x5 Rounds
Notes:
DB Complex: 1 push-up + 1 Renegade Row
* alt rowing side after every push-up
* total of 6 push-ups and 3 renegade rows on each side
Coaches Challenge
DBs @50/35
BB @225/155
Todays #3100rep challenge movement is...
100 Alt Superman
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