8/29/20

Here is today's #WOD!


#Strength

Back Squat: Building to a heavy 3 rep

+

Drop set @90% x5 reps

+

Drop set @83-85% x7 rep


**not looking for a 3 rep max 

**building to a heavy feel


#METCON

For Time

24 KB Swings @53/35

24 No Push Burpees Rebounding Burpees (over BB)

Rest 1 minute

2 Rounds

12 Power Snatches @75/55

12 No Push Burpees Rebounding Burpees (over BB)

Rest 1 minute

4 Rounds

7 OHS @95/65

7 No Push Burpees Rebounding Burpees (over BB)


Coaches Challenge 

KB @70/53


#missionaccomplished


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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