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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.

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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