Here is today's #WOD!
5 Rounds (NFT) (constant)
5-7 Bench Press (building “or” across)
100ft Sled Drag (backward walk) (heavy)
5-7 Slam Balls
100ft Suitcase Carry (each) (KB “or” DB)
5 Rounds “Row"
300m—R/—1:1-250m—R/1:1—200m-R/1:1— 150m—R/1:1—200m—R/1/2—250m—R/1/2—300m
“or”
5 Rounds “Bike”
24/20—R/—1:1-20/17—R/1:1—16/12-R/1:1— 12/10—R/1:1—16/12—R/1/2—20/17—R/1/2—24/20
Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf
Happier. Healthier.
Your friends at BICF
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