Seven Seals CF WOD 11/24/2017


*** Class Times are 8:30am, 12:30pm, 4:30pm ***

Warmup/Mobility (15 mins)

Strength/Skill (20 mins)

1 rep max thrusters from rack Conditioning (11 mins)

11 min AMRAP 9 front squat 7 push jerk 5 pull up Rx+: 135/95 Rx: 115/75

Sc: 95/65 or less


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643-P Greenway Rd Boone NC United States 28607

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