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Here is today's #WOD!


A1) Bench Press: 9-7-5-3

A2) DB Renegade Rows: 4 sets x10 reps

**building to a heavy 3 rep bench press



10ft DB FR Walking Lunge @35/20

DB Power Cleans

10ft DB FR Walking Lunge

DB Thrusters

Coaches Challenge

DBs @50/35

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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