Here is today's #WOD!
Weighted Sit-ups: x12-15 reps
+
Side Plank Dumbbell Powell Raise: x8 reps (each side)
+
Ring Support Plank Hold: :30-:60 seconds
x4 Rounds
AMRAP 12
8 DB Renegade Rows @35/20#
8 No Push DB Burpee (DL)
16 Seated Plate Russian Twist
8 No Push Burpees onto Plate (W/O DB)
8 Cal Row
Into,
400m Farmer Carry (DB or KB) @50-53/35
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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