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Here is today's #WOD!

A) EMOM x10

M1: 3 Thrusters (UB) + 3 Thrusters (UB) @100/70

M2: 20 DUs + 10 Pull-ups

Coaches Challenge

BB @135/95


3 min transition

B) EMOM x10

M1: 12/10 Cal Bike

M2: 12 alt DB Clean & Jerks @35/20

Coaches Challenge

DB @50/35

3 min transition

C) EMOM x10

M1: :20 sec Handstand Hold/:40 sec rest

M2: :40 sec Wall Sit Hold/:20 sec rest

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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