WOD

5 RFQ:

** 15 Banded no-money
** 8 ea. Kickstand RDLs
** X exercise of athlete's choice--pick something you need to work on!

Skill

For quality:

** 40-30-20-10 Cal bike
** 4ea.-3ea.-2ea.-1ea. TGU

Swift

20 RFT:

** 5 Knee raises
** 3 Push-ups