9/9/20

Here is today's #WOD!

#STRENGTH

Bench

Building to a 6 rep

#METCON

2 Rounds **16 min cap

20 No Push Rebounding Burpees

10 Russian KB Swings @53/35

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Rest 2-3 minutes

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2 Rounds

15 No Push Rebounding Burpees

15 Russian KB Swings @53/35

—

Rest 2-3 minutes

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2 Rounds

10 No Push Rebounding Burpees

20 Russian KB Swings @53/35

Coaches Challenge 

KB @70/53

#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