Here is today's #WOD!
A. Strict Pull-ups: 2 sets x(max) reps
(resting 2 mins between)
B. Kipping Pull-ups: 2 sets x(-2) reps
(resting 2 mins between)
(kipping only, no butterfly)
Option 2 (A & B):
Bent Over BB Rows: 4 sets x8 reps
+
Hanging Scap Squeezes: 4 sets x8 reps
C. Deadlift: Build to a heavy 7 reps
AMRAP 5
Ascending Ladder:
3-5-7-9-etc.-etc.
Wallballs @20/14
Russian KB Swings @53/35
Box Jumps @20” (all)
Coaches Challenge
WBs @30/20
KB @70/53
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
Comments