Jackie
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
For time:
1000 meter row;
Thruster 45 lbs (50 reps);
Pull-ups (30 reps)VMO Rollout,
Center Quad Rock & Roll,
Side RollRF Flex,
VMO Rollout,
Core Press,
Side Roll,
Side Rock,
SPI Rock & Roll
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