Isabel

WODPre WODPost WOD
30 reps for time:

Snatch

Men: 135 pounds

Women: 95 pounds		Soleus Rock & Roll,
Center Quad Rock & Roll,
VMO Rollout,
Side Roll,
SPI Rock & Roll		Soleus Rock & Roll,
Foot Roll,
RF Flex,
VMO Rollout,
TFL Rock & Roll/Frontal Hip Rock (your choice),
SPI Rock & Roll,
Core Press,
QL Rotate & Press,
Infraspinatus Rotations & Shrugs,
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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