9/1/20

Here is today's #WOD!

#Strength

Strict Press: Build to a heavy 5 rep & 1 Rep

+

Drop set @85% of 1 rep: 3 sets x1 rep (1 min rest between)

+

Drop set @90 of 5 rep: 1 set x5 reps

#METCON

AMRAP 13

800m/700mRow

Into,

10 Deadlifts @95-115/65-80#

8 Strict Pull-ups

10 Push Presses

#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