Here is today's #WOD!
Weight Ring Dips:
5 sets x3 reps w/tempo
Tempo:
3.3.x.3
3 seconds down
3s pause @bottom
X press
3s pause @top
Weighted Ring Dips:
3 sets x7-10 reps
AMRAP 18
Ascending Ladder: 10-12-14-16-18-etc...
Cal Row
Russian KB Swings @53/35 (Cc: 70/53)
S2OH @75/55 (Cc: 95/65)
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
Comments