Helen

WODPre WODPost WOD
3 rounds of:

400 meters;
21 x 1.5 Pood (24 kg)
Kettlebell Swings;
12 x Pull-ups		Soleus Rock & Roll,
Center Quad Rock & Roll,
Side Roll		Post Tib Rotations & Slaps,
VMO Rollout,
Side Roll,
Side Rock,
SPI Rock & Roll,
Levator Bridge/Press (your choice)
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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