Seven Seals CF WOD 12/04/2017


Day 1 of a new series!!!

Progression A 5 Rep Max strict weighted pull up Then 4 sets of max unbroken strict pull up -Progression B 4 pull up negatives (as slow as possible) Then 4 sets of max unbroken strict pull up (band assisted or ring row) Accumulate 4 min of: -Progression A Dragon Flag -Progression B Hollow Hold Conditioning: For Time 75 Power Snatches (75/55) 


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643-P Greenway Rd Boone NC United States 28607

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