9/1/20
Here is today's #WOD!
Strict Press: Build to a heavy 5 rep & 1 Rep
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Drop set @85% of 1 rep: 3 sets x1 rep (1 min rest between)
+
Drop set @90 of 5 rep: 1 set x5 reps
AMRAP 13
800m/700mRow
Into,
10 Deadlifts @95-115/65-80#
8 Strict Pull-ups
10 Push Presses
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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