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Here is today's #WOD!


5 Rounds (NFT) (constant)

5-7 Bench Press (building “or” across)

100ft Sled Drag (backward walk) (heavy)

5-7 Slam Balls

100ft Suitcase Carry (each) (KB “or” DB)


5 Rounds “Row"

300m—R/—1:1-250m—R/1:1—200m-R/1:1— 150m—R/1:1—200m—R/1/2—250m—R/1/2—300m


5 Rounds “Bike”

24/20—R/—1:1-20/17—R/1:1—16/12-R/1:1— 12/10—R/1:1—16/12—R/1/2—20/17—R/1/2—24/20


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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