Here is today's #WOD!
Every :90 sec
Banded Deadlifts @2" Deficit: x3 reps
(@60% of 3 rep DL)
+
15 Seated Double DB Bent Over Rows
x6 Rounds
For Time
15 Russian KB Swings @53/35
Rest 1 min
15 Russian KB Swings
20 KB Goblet Squats
Rest 1 min
15 Russian KB Swings
20 KB Goblet Squats
25 Push-ups
Rest 1 min
15 Russian KB Swings
20 KB Goblet Squats
25 Push-ups
30 Burpees
Coaches Challenge
Double KB Russian Swings @35/26
Double KB Front Rack Squats
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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