Diane
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:
Deadlift;
Handstand Push-ups
Men, 225 pounds
Women, 155 poundsPecs Squeeze/Leg Press (your choice),
Levator Bridge/Press (your choice),
Center Quad Rock & Roll
Side Roll,
SPI Rock & Roll,
Obliques Rock & Roll,
QL Rotate & Press,
RF Flex,
Levator Bridge/Press (your choice),
Triceps Head Grab
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