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Here is today's #WOD!


Banded Deadlifts: x5 reps @70% of 1 rep clean


Weighted Pull-ups: x9-7-5-3-1

**building to a 1 RM



Pull-ups (1-3-5-7-9-etc...)

5 Squat Cleans @60%

**percentage taken from 1 rep clean

Coaches Challenge

BB @70%


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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