Recovery WOD: Rotate through the following stations
5 min Assault Bike (Recovery Pace)
5 min Mashing Quads/Legs/Glutes
5 min Row (Recovery Pace)
5 min banded shoulder stretches
5 min Double Under/ Triple Under Practice
5 min Ankle Feet Stretches and mobility
When above is complete:
3 Rounds Not For Time, But 4 Quality of Movement (No Shoes)
5 Back Squats from Rack (add weight up to 50%1RM or light)
10 Push-ups
5 Strict Pull-ups or (10 Ring Rows)
