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Here is today's #WOD!


A1) Single Arm DB Rows: 4 sets x15 reps (each)

A2) Plank KB Drag Throughs: 4 sets x10-16 reps (total)


4 Rounds

8 Strict Pull-ups

24 Wallballs @20/14

16 alt DB Snatches @35/20

24 Sit-ups

(rest 3 mins between Rounds)

Coaches Challenge

Strict Pull-ups---> 2 Rope Climbs

DB @50/35

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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