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Here is today's #WOD!


A1) OHS:

4 sets x3 reps w/3 sec pause @top following squat @75-77%

+ (Superset warn-up Sets)

A2) Banded External Rotations:3 sets x15 reps



10 HSPUs

5 T2B/8 Knee Tucks

9 Deadlifts @135/95

13 Hang Power Cleans

Coaches Challenge

HSPUs @4/2"deficit

BB @155/105

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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