Seven Seals CF WOD 11/10/2017


21-15-9 with a partner (8 min cap) Deadlift (Rx+ 225/155) (Rx 185/125) (Sc 145/95) Snatch (Rx+ 135/85) (Rx 115/75) (Sc 95/55) *** Only 1 bar --------------------------------------- For the Cardio Option, sub for Cals on Rower and KB Swings Warmup/Mobility/Explanation/Practice (15 mins) Strength/Skill : Spend 20 minutes completing 6 sets of 1 Deadlift working up to a Heavy Single BUT HITTING FIRST 5 WOD (8 mins) Cool down


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643-P Greenway Rd Boone NC United States 28607

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