Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.
WOD Pre WOD Post WOD
21-15-9 reps of:
Thrusters;
Pull-ups
Men: 95 pounds
Women: 65 poundsCenter Quad Rock & Roll,
VMO Rollout,
Side RollSide Roll,
Side Rock,
Infraspinatus Rotations & Press,
TP Butterfly,
RF Flex,
VMO Rollout
Fran
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