Glycolytic (Or 20.1 Make-up)
WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC good mornings, 5 TVWQB, 5 push-up to down dog
SOD
20 min to complete:
8-6-4-2^ Back squats
and
2-3x: 30 sec/leg Banded ankle distractions (https://www.youtube.com/watch?v=ApaYeUkyots)
WOD
4 Rounds with 2 min rest in between each round (rolling clock) (18 min CAP)
10 Box jumps (24/20) (50+ 20/18)
12 Shoulder to overhead (95/65) (50+ 65/45)
14/11 cal Row (50+ 12/8)
