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
In honor of Chief Petty Officer
Nate Hardy, who was killed
Sunday February 4th
during combat operations in Iraq.
Nate is survived by his wife,
Mindi, and his infant son Parker.AMRAP 20:
2 x Muscle-ups;
4 x Handstand Push-ups;
8 x 2-Pood Kettlebell swingsCenter Quad Rock & Roll,
Side Roll,
SPI Rock & RollSPI Rock & Roll,
RF Flex,
Core Press,
QL Rotate & Press,
Triceps Head Grab
Nate
Ready to Rumble?
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