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Here is today's #WOD!


Above the Knee Power Snatch

Building to a 3 rep



For Time

1k Row

50 BB Thrusters 

30 Pull-ups


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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