9/10/20
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