Angie

WODPre WODPost WOD
For time, complete all reps for each exercise before moving to the next:

100 Pull-ups;
100 Push-ups;
100 Sit-ups;
100 Squats		Side Roll,
VMO Rollout,
Center Quad Rock & Roll		Triceps Head Grab,
Side Roll,
RF Flex,
Core Press,
Pecs Squeeze,
Infraspinatus Rotations & Shrugs,
VMO Rollout
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.

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