Here is today's #WOD!


Back Squat: 12 sets x1 rep (building in weight)


**With Remaining Time

Drop sets @85%: 2 sets x3 reps


10 Rounds (1 min on/:30 sec off) **till completion

25 DUs

25ft DB Front Rack Lunges @35/20#

5 DB Devil 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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