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Here is today's #WOD!


EMOM x20

M1: 5-7 Weighted Pull-ups

M2: 8-12 reps Weighted Elevated Reverse Lunges

M3 & M4: 12/10 Ski Erg + 10/8 Cal Assault Bike


For Time **16 minute cap

400m Run

400m Row

9 Push-ups

400m Run

400m Row

15 Push-ups

400m Run

400m Row

21 Push-up


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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