Seven Seals CF WOD 11/14/2017


Warmup/Mobility/Practice Power Clean (25 mins)

Conditioning (25 mins)

Static Hold:

-5 min Front Rack Hold (135/95)(115/75)(95/65)

Hold as much as possible during a 5 min running clock.

Then “Work/Rest/Work”

5 min AMRAP

5 Hang Power Clean

5 Burpee over Bar

(record score)

Rest 5 min

Repeat 5 min AMRAP

(Weight options, 95/65, 75/55, 65/45)


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