Seven Seals CF WOD 11/13/2017


Warmup/Coaches Tip (15 min):

OHS Progression

Strength (15 min):

Build to a 2 Rep Max OHS (from rack)

Conditioning (20 min):

Row Time Trial

1000m Row x2

(rest enough between rows that you can effectively row as hard as possible. Each of these `1000m rows should be an attempt to get your best time)


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643-P Greenway Rd Boone NC United States 28607

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