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Here is today's #WOD!


Every 2 Mins

8 DB Box Step-ups @24/20"

8 Pendlay Rows

x5 Rounds


2 Minutes On

50 DUs

15 T2B

Max Hand Release Push-ups **remaining time


1 Minute Off


2 Minutes On

15 Russian KB Swings @53/35

20 Goblet Reverse Lunges

Max Cal Row **remaining time

**2 Minutes Off & Repeat x3 rounds (total)

Coaches Challenge

KB @70/53

Push-ups--->Ring Dips

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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