Strength/Skill 1-1-1-1-1 STRENGTH Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and build toward new 1RM. WOD FOR TIME 30-20-10 Kettlebell Swing (53/35)|(35/25) Bike/ski/row Cals PUREFIT FOR TIME 30-20-10 KBS Bike/Ski/Row Cals *1:00 Plank after rounds MWOD PreWOD: 1 Minute Banded Oly Squat on Wall + 15 Squat Therapy on Wall PostWOD:  Voodoo Band Flush of Quad:  Wrap about a 8-12 inch section of the quad where you feel the most fatigue.  Wrap band at about 50% tension. Keep compression on for NO LONGER than 2 minutes.  While leg is in compression, move around.. squat, walk... keep moving. When the 2 minutes are up, release the band very quickly and allow the blood to flow back into leg.  Repeat on other leg. If time allows, repeat this on another section of the upper leg. *Compression is a great tool for recovery and inflammation in tissues and joints.