Here is today's #WOD!


A1) Single Arm Rows: 4 sets x15-18 reps (each)

A2) Banded Internal Rotations: 4 sets x20 reps

B1) Seated Single Arm Arnold Press: 4 sets x9-12 reps (each)

B2) Banded External Rotations: 4 sets x15 reps


1k Ski Erg: For Time

Rest recovery

Max Distance Ski Erg: 2 Minutes

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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