Seven Seals CF WOD 10/23/2017


Performance Option 12-9-6 Thrusters 95/65# Pullups *** Should be unbroken Rest 5 minutes then REPEAT --------------------------------------- Cardio Option Wallballs Pullups Warmup/Mobility (10 mins) Strength/Skill (20 mins) - Pullup Skill Work : Drill your next level ability - During the 20 mins, complete 3 sets of Max Effort strict pullups (scale up with weights, strict C2B, etc) WOD (16 min goal) Cool down / Clean up


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