Here is today's #WOD!
A1) Single Arm DB Rows: 4 sets x15 reps (each)
A2) Plank KB Drag Throughs: 4 sets x10-16 reps (total)
4 Rounds
8 Strict Pull-ups
24 Wallballs @20/14
16 alt DB Snatches @35/20
24 Sit-ups
(rest 3 mins between Rounds)
Coaches Challenge
Strict Pull-ups---> 2 Rope Climbs
DB @50/35
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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