Fran

WODPre WODPost WOD
21-15-9 reps of:

Thrusters;
Pull-ups

Men: 95 pounds
Women: 65 pounds		Center Quad Rock & Roll,
VMO Rollout,
Side Roll		Side Roll,
Side Rock,
Infraspinatus Rotations & Press,
TP Butterfly,
RF Flex,
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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