8/31/20

Here is today's #WOD!


#Strength

Clean Complex; Athletes Choice

Above the Knee Clean + Below the Knee Clean + Clean

or

Clean + Below the Knee Clean + Above the Knee Clean


: Building to a heavy for day


#METCON

3 Minute Clock 

100m Run

30 Thrusters @BB

Max:

Burpee Box Jumps @24/20"

Rest 3 mins

3 Minute Clock 

150m Run

23 Thrusters @75/55

Max:

Burpee Box Jumps @24/20"

Rest 3 mins

3 Minute Clock 

200m Run

16 Thrusters @95/65#

Max:

Burpee Box Jumps @24/20”


**Box Facing


#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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