12/12/20
- Black Iron Athletics
- Dec 11, 2020
- 1 min read
Here is today's #WOD!
Strict Ring Dips: 4 sets x(-2) reps w/3 sec pause @bottom
+
RDL: 3 sets x14 reps @50%
+
Russian KB Swings: 2 sets x7 (heavy)
(legs and hips only, arms are only used to hold KB, allow shoulders and arms to moved freely while focusing on firing legs and hips to full extension
For Time
25 DUs/50 singles
50 DB Hang DB Power Cleans @35/20
25 DUs/50 singles
50 Burpees
25 DUs/50 singles
50 DB Renegade Rows
25 DUs/50 singles
50 No Push Burpee
Coaches Challenge
DBs @50/35
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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