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Here is your workout of the day!


Handstand Work

7-10 Mins

  • Push-ups

  • Walking

  • Holds 


3 Rounds

15 Power Snatches @75-95/55-65

20 Box Step-ups @24/20” (stepping only)

50 DUs

20 Pull-ups

15 OHS 

**w/3:30 min Rest Between

Coaches Challenge 

Mission accomplished!

Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf

Happier. Healthier.

Your friends at BICF

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