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Here is today's #WOD!


Banded Pallof Press: 4 sets x12 reps (complete both sides)


Single Arm Weighted Suitcase Hold: 4 sets x1 Minute (complete both sides)


Ring Support Plank Hold: 4 sets x:40-:60 sec

(wrist externally rotated)



300m Row

15 Single Arm DB Push Press (left) @35/20

12 Box Jumps @24/20”

15 Single Arm DB Push Press (right)

12 Box Step Ups (no weight)

Coaches Challenge

DB @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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