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Here is today's #WOD!


4 Rounds (NFT)

A1) Weighted Plank Hold: :30-:60

A2) KB Drag Throughs: 10-16 reps

A3) Double DB Bent Over Rows: 8-12 reps

(seated or standing)


For Time (3 Rounds of Work)

DUs (84-60-36)/Singles (126-90-44)

Front Rack Lunges (42-30-18)

50m OH/Suitcase Walk

50m OH/Suitcase Walk (opposite side)

(KBs or DBs athlete choice) @35/25

Coaches Challenge

Weight @50-53/35

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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