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Here is today's #WOD!


Pendlay Rows:

3 sets x8 reps (building in weight)

3 sets x5 reps (building in weight)


For Time

32 Hand Release Push-ups

38 DB Renegade Rows @35/20

44 DB Squats

50 Sit-ups

22 Hand Release Push-ups

28 DB Renegade Rows

34 DB Squats

40 Sit-ups

12 Hand Release Push-ups

18 DB Renegade Rows

24 DB Squats

30 Sit-ups

2 Hand Release Push-ups

8 DB Renegade Rows

14 DB Squats

20 Sit-ups

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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