Baseline Testing

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Dynamic movement prep 
Group warm up.
50 n 50 Ghd
Skill 
Rope climbs
Bulgarian split squats 
(hold db/kb or barbell)
5-5-5-5-5.  Each leg
Wod. 2 attempts at baseline
Baseline 
Row 500 meters
40 air squats
30 abmat sit-ups
20 push ups
10 pull ups
Rest
Row 500 meters
40 air squats
30 abmat sit-ups
20 push ups
10 pull ups
Mad mobi
Lat stretch
Hamstring up n over
Pigeon
Press ups
Quad stretch

 

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