Measurable. Observable. Repeatable.

Today and Monday will both be repeat WODs. One of the awesome things about what we do here at 7VCF is repeat certain workouts so that you can see the progress that you are making. Today is from Wednesday, 11/25/2015 so make sure that you look up your score and your setup from last time.

Today we will also be looking hard at the movement standards for the wall ball shots. We need to see that you are CLEARLY squatting below parallel and also that your ball is first impacting the wall above the line. No-repping yourself is no fun but you need to do it if you wish to write RX next to your name. If you can't or don't RX it, who cares? You are still coming in here and working that tushy off. If you don't know who "The Boz" is then you need to check out this video. He is the original "NO REP" king of the world.

 WOD

12 Min EMOM

10 Wall Ball Shots

ME Double Unders

*Score is Double Unders*