Here is today's #WOD!
A1) Wide Grip Inverted Rows: 4 sets x7-10 reps (can be weighted or elevated)
A2) Lateral Plank Powell Raise (weighted): 4 sets x7-10 reps (each)
AMRAP 10 @80%
15/12 Cal Row
10 Bench Press @95-115/65-80
10 WBs @20/14
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Rest 3 mins
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AMRAP 10 @80%
50 DUs/75 Singles
30 Air Squats
10 alt DB Split Snatches @35/10
Coaches Challenge
BB @155/95
WBs @30/20
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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