9/30/21
Here is today's #WOD!
Complete:
Weighted Jumping Lunges x10
Weighted Sit-ups x15
Wide Grip Inverted Rows: Max reps remaining time
**2 mins on/1 min off
x5 Rounds
AMRAP 4
7 KB Swings @53/35
4 Goblet Box Step-Overs @24/20"
100m Run
Rest 2 mins
AMRAP 4
10 Hand Release Push-ups
40ft No Push Burpee Broad Jump
7 Air Squats
Rest 2 mins
AMRAP 4
7 KB Swings
4 KB Goblet Box Step Overs
100m run
Rest 2 mins
AMRAP 4
10 Hand Release Push-ups
40ft No Push Burpee Broad Jump
7 Air Squats
Coaches Challenge
KB @70/53
HR Push-ups-->Ring Dips
Stay positive and have fun! You are on your way to a happier & healthier life.
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit