Seven Seals CF WOD 11/09/2017


Class WOD *** Better Invite Some Friends *** 8 Mile Assault Bike Ride (on each bike) with the class working TOGETHER - Two people constantly pedal Assault Bike - Remaining teammates must be constantly rotating through 1 Rope Climb and 5 Burpees - NO REST between any movements! --------------------------------------- No Cardio Option Warmup/Mobility/Explanation/Practice (15 mins) WOD (25 mins) Cool down


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