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Here is today's #WOD!


A1) Walking Split RDLs: 3 sets x16 reps (total)

A2) Weight Wall Squat Holds: 3 sets x:30-:60 sec

A3) Weighted Plank Holds: 3 sets x:45-:60 sec


EMOM x20

M1: 5 Clean & Jerk (TnG) @115-135/85-95

M2: 10 Double DB Box Step-ups @24/20" (35/20)

M3: :30 sec of DUs

M4: :40 sec Bike @80%

Coaches Challenge

BB @155/105

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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