Seven Seals CF WOD 11/01/2017

Brute Force Sandbag Introduction With a partner, complete 6 RFT 100ft Bear Crawl Drag (4 trip across gym) 200m Sandbag Sprint 30 Bear Hug Squats 40 Abmat Situps (no bag lol) --------------------------------------- No Cardio Option Warmup/Mobility(25 mins) *** Practice the odd movements in WOD - 8 min alternating Tabata of Pushup or Ext Plank and Hollow Body Hold WOD (20 mins) Cool down

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