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Here is today's #WOD!



Seated Weighted Russian Twist

**Rest :15 sec between sets


3 min accumulated Plank Hold AFAP

**Time begins once 10 Russian twist are completed


Every 3 Minutes

200/150m Row

10 alt Hang DB Snatches @35/20 (CC: 50/35)

15 No Push Burpees over DB

x4 Rounds


@12 Min Mark

Bike Intervals Every 2 mins

:25 sec sprint

6 Rounds

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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