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Here is today's #WOD!


Strict Ring Dips: 4 sets x(-2) reps w/3 sec pause @bottom


RDL: 3 sets x14 reps @50%


Russian KB Swings: 2 sets x7 (heavy)

(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension


For Time

25 DUs/50 singles

50 DB Hang DB Power Cleans @35/20

25 DUs/50 singles

50 Burpees

25 DUs/50 singles

50 DB Renegade Rows

25 DUs/50 singles

50 No Push Burpee

Coaches Challenge

DBs @50/35


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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