Here is today's #WOD!
Every 3 Mins x5 Rounds
7-10 Pendlay Rows **starting @30% (clean)
5 Banded Clean Grip Deadlifts @75% (clean)
**two Bars
**building on Pendlay rows
AMRAP 16
5 Burpees
9 Deadlift @105/75
7 Burpees
15 Back Squat @105/75
9 Burpees
**Rest :30 sec between Rounds
Coaches Challenge
Burpees-->HSPUs
Stay positive and have fun! You are on your way to a happier & healthier 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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