Here is today's #WOD!
A1) Kneeling Bottom Up KB Press: 4-5 sets x7-9 reps
A2) KB Front Rack Wall Sit Hold: 4-5 sets x:30-:60 seconds (2 KBs)
Running Clock
Tabata x4 (:20 on/:10 sec off)
Max Cal Row
Tabata x4
Max KB Swings @53/35
Tabata x4
Max Sit-ups
*Resting 1 minute between each movement
Coaches Challenge
KB @70/53
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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