Seven Seals CF WOD 12/14/2017


Max Reps in 2 minutes per movement

Strict knees to elbows Strict Toes to bar (or leg raises) V-Up’s Hollow Rocks

Take a 2 min rest between each movement Conditioning (Accessory Work):

16 min Alt EMOM

10 Alt Step UPS with KB or DB

10 Bent Over Barbell Rows 

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