Here is today's #WOD!
Building to a heavy 3 rep complex
Rep 1 3 sec pause
Rep 2: 1 sec pause
Rep 3: Touch and Go @bottom
Building to a 2 rep with a 7 sec count OH
25/20 Cal Bike
40 DB alt Hang CnJ @35/20 (CC: 50/35)
150 DUs/200 Singles
Stay positive and have fun! You are on your way to a happier & healthier life.
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Your friends at Black Iron CrossFit