Seven Seals CF WOD 11/07/2017


5-10-15-10-5 Hang Power Cleans (Rx+ 165/105#) (Rx 135/85#) (Sc 95/65#) T2B Cals on Rower --------------------------------------- For the Cardio Option, sub DB Cleans or Sandbag Cleans Warmup/Mobility (10 mins) Strength/Skill (25 mins) - After group work with coach on Clean positions, spend remaining time working up to MFD of 1 Tempo Clean Pull + 1 Power Clean + 1 Hang Squat Clean WOD (12 mins) Cool down


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