Seven Seals CF WOD 01/15/2017


15 min skill work (preferably something in the WOD, no lifting) Then Open WOD 15.3 14 min AMRAP Advanced 7 MU 50 Wallball 100 DU's Intermediate: 7 C2B 50 Wallball 100 DU or 50 attempts Basic: 7 Pull up or assisted Pull up 50 Wallball 300 Singles 


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643-P Greenway Rd Boone NC United States 28607

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