Seven Seals CF WOD 12/11/2017


6 min Max Reps of: Strict Pull Ups in singles (one at a time) Can be weighted, bodyweight, banded, or ring rows


Accumulate 2 min of L-sit holds Advanced. On Kettlebells or on Rings Intermediate. On boxes Basic. Hanging from pull up bars Conditioning

10 Min AMRAP 2 Wallwalk 8 Hand Release Push Up 12 Pistols (scale with assisted pistols or 1 legged box squats) 

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