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Here is today's #WOD!


4 Rounds (NFT)

8 DB Renegade Rows

8 DB Box Step Overs (full extension @top)

8 Single Leg Deadlifts (each)

**Rest 1 min between rounds


For Time

60 Russian KB Swings @53/35

50 Push-ups

40 KB Goblet Squats @53/35

**every break in reps & movement transition 3 KB Box Step Overs @24/20"

Coaches Challenge

KB @70/53

Push-ups--> Ring Dips

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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