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Here is today's #WOD!


Back Squat:

Building to a 9 rep


3 Rounds **15 minute cap 

15 Box Jumps @24/20"

9 Single Arm Hang DB Snatches @35/20

12 DB Box Step Overs @24/20”

9 Single Arm Hang DB Snatches

3 Wall Walks

Coaches Challenge 

DB @50/35

Wall Walk—>30ft Handstand walk


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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