Seven Seals CF WOD 12/07/2017


8 min Volume Accumulation 2 strict knees to elbow 2 strict toes to bar or leg raises Then 4 rounds 25 Hollow Rocks 25 Arch Rocks Conditioning:

1 Mile Medball Run 

Or 

9 Min AMRAP 7 burpee over bar 5 deadlifts 135/95# 


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643-P Greenway Rd Boone NC United States 28607

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