Seven Seals CF WOD 12/28/2017


Kipping Pull 3 x 5 Kip Swings every 20 sec 3 x 5 Kips every 30 sec


Break into teams or partners and work kipping pull ups/butterfly pull ups/kipping C2B/or butterfly C2B. Partners help to watch and coach those with you when not working. Conditioning:

7 RFT 10 SDHP 75/55 30 DU’s (3-1 singles) (15 min time cap) 

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