General fitness/Competitive Saturday

Prep work
Team stretch

Fundamental day

wod
Max effort on each station rest as needed in between
1:30 for each
level one
Push-ups
Pull-ups
Air squats
Rope climbs
Double unders

LVL two
Hspu
Pull ups
Alternating pistols
Rope climbs
Double unders

Then for everybody find a fastest time for
400M run
500m row

cool down
Mobility
Post results

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