9/4/20

Here is today's #WOD!


#Strength

Muscle Snatch: 4-5 mins working on Doubles and Triples


Power Snatch + OHS w/5 second pause: Building on weight 


#METCON

Running Clock

AMRAP5

3 WBs @20/14#

2 Hand Release Push-ups

1 Clean @135-155/95-105

Into,

AMRAP5

4 WBs @20/14#

3 Hand Release Push-ups

2 Cleans

Into,

AMRAP5

5 WBs @20/14#

4 Hand Release Push-ups

3 Cleans


Coaches Challenge 

BB @185/115


#missionaccomplished


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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