7/1/21
Here is today's #WOD!
RDLs:
5 sets x5-8 reps
@50% of most recent heavy 3 or 1 rep DL
2 Minute Clock
15/12 Cal Bike
AMRAP:
Slam Ball Over the Shoulder @40-50/20-30
1 min transition
2 Minute Clock
10 DB Power Man-Makers @35/20
AMRAP:
Sit-ups
1 min transition
2 Minute Clock
5 Wall Walks
AMRAP:
Cal Row
(Rest 4 mins Repeat)
Coaches Challenge
Bike @18/15 Cal
DBs @50/35
Wall Walks---> 50ft HS Walk
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