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Here is today's #WOD!


Strict Pull-ups:

:15 sec Max reps

:15 sec rest

:30 sec Max reps

:30 sec rest

:45 second Max reps

:45 sec rest

1 min Max reps



HSPUs/Hand Release Push-ups (27-21-15)

T2B/ Knee Tucks (27-21-15)

50m KB Farmer Carry @53/35

50m KB Front Rack Carry

(2 KBs)

Coaches Challenge

KBs @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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