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Here is today's #WOD!


Every 2 Minutes

Bent Over BB Rows: x10 reps


Weighted Sit-ups: x10-15 reps

x4 Rounds

**GHDs optional x8-12 reps



7 G2OH @135/95

75ft Sled Drag @140/115

75m Run

75ft Sled Drag


Rest 4 mins



54 DUs/72 Single Unders

18/15 Cal Row

9 T2B/12 Knee Tucks

Coaches Challenge

BB @155/105

Sled @160/140

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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