Seven Seals CF WOD 12/18/2017


Gymnastics

-3 sets Max Rep strict pull up’s (If Scaling, try to use a lighter scale this week. Ex. lighter band, lower angle on ring rows)

(Rest 2 min between rounds)

If you found a weighted 5 rep max in week 1, use 90% of that weight for your max reps.

Then

-Tabata Handstand Holds (:20 on/:10 off) Conditioning:

10 min AMRAP (ladder reps up by 2)

Ex: 2-4-6-8-10-12-Etc. 

Hang Power Clean Front Rack Reverse Lunges

Advanced 115/75. Intermediate 95/65. Basic 75/55 


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