Here is today's #WOD!
HSPUs: Kipping
Option 1
5 sets x10 reps (unbroken reps)
Option 2
7 sets x7 reps (UB)
Option 3
10 sets x5 reps (UB)
Option 4
16 sets x3 reps (UB)
Notes:
completing as fast as possible with unbroken sets only
resting as needed to complete required sets
Option 5
Supinated Grip Bench Press: 4 sets x7 reps
Wide Grip Inverted Rows: 3-4 sets x8-12 reps
(weighted for those with 12 reps at ease)
Interval Stations
Station 1: :15 sec Pull-ups
Station 2: :30 sec DB Devil Presses @35/20
Station 3: :45 sec DUs
Station 4: :60 sec Cal Row
x4 rounds
*Rest 3 minutes between rounds
Stay positive and have fun! You are on your way to a happier, 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
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