Elizabeth
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:
Clean;
Ring Dips
Men, 135 pounds
Women, 95 poundsExtensors Roll,
Center Quad Rock & Roll,
VMO Rollout,
Triceps Head GrabRF Flex,
VMO Rollout,
Pecs Squeeze/Leg Press (your choice),
TP Butterfly,
Triceps Head Grab,
Extensors Rock & Press,
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