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
30 reps of:
Full Squat Clean and Jerk
Men: 135 pounds
Women: 95 poundsVMO Rollout,
SPI Rock & Roll,
Center Quad Rock & RollVMO Rollout,
Extensors Roll,
Flexors Roll,
SPI Rock & Roll,
TP Butterfly,
Core Press,
QL Rotate & Press,
RF Flex
Grace
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