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Here is today's #WOD!


A1) Farmer Carry Forward Lunges to Elevation (4"): 4 sets x16 reps (total)

A2) Weighted Plank Hold: 4 sets x:40-:60 sec

(can build in weight on plank hold)



185/125 Deadlift ladder: 3-5-7-9-etc.

10 Push-ups

15 Sit-ups

Coaches Challenge

DB Push-ups (35s/20s)

Weighted Sit-ups @35/20

BB @225/155

Stay positive and have fun! You are on your way to a happier, 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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