4/10/21
Here is today's #WOD!
A1) Pendlay Rows: 4-5 sets x 5-7 reps
A2) Banded External Rotation: 4-5 sets x 10 reps w/:10 second hold on final rep
5 Rounds
12 Russian KB Swings @53/35
18 KB Goblet Squats
12 Burpee Over Rower
18/15 Cal Row
Rest 3-4 mins between Rounds
Coaches Challenge
KB @70/53
Stay positive and have fun! You are on your way to a happier, life.
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Happier. Healthier.
Your friends at Black Iron CrossFit