Here is today's #WOD!
A. Option 1:
HSPUs:
3 sets x(-2) reps Strict + (-2) reps kipping
Option 2:
A1. Bench Press: 5 sets x8 reps
+
A2. 1-3 Negative HSPUs: x4 sets
B. S.A Seated Arnold Presses: 3 sets x8 reps (each)
3 Rounds
30/25 Cal Row
8 Wallballs @20/14
13 Sit-ups
8 Deadlifts
3 OHS @95-115/6585
--Rest 3 mins between rounds
Coaches Challenge
Weighted Lunges—BW Pistols
BB @135/95
OHS —> Squat Snatches
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
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