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Here is today's #WOD!


Kneeling Bottom Up KB Press: 4 sets x6 reps w/pause @top (every rep)


Banded Lateral Plank Hold: 4 sets x:30 sec  (each side)



8  S.A OH KB Lunges @53/35

8 K8 Russian KB Swings 

8 S.A OH KB Lunges

8 Ring Dips/Close Grip Push-ups

Rest 3 mins

5 Minute Clock

Max Wall Squat Hold

(every break complete 25 DUs)


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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