Seven Seals CF WOD 11/02/2017


21-15-9-3 with partner Power Snatch (Rx+ : 155/105) (Rx: 115/75) (Sc: 75/55) Overhead Squat HSPU *** Rest 3 min *** Calories on Rower KB Swing Pushups --------------------------------------- Cardio Option 21-15-9-3 with partner Calories on Rower KB Swings Pushups *** Rest 3 min *** Sandbag Burpee G2O KB Sandbag Single-Arm OHS HSPU Warmup/Mobility(25 mins) *** Practice Power Snatch and OHS WOD (20 mins) Cool down


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643-P Greenway Rd Boone NC United States 28607

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