Kelly

WODPre WODPost WOD
5 rounds for time:

Run 400 meters;
30 box jump, 24 inch box;
30 Wall ball shots, 20 pound ball		Soleus Rock & Roll,
Foot Roll,
VMO Rollout,
Center Quad Rock & Roll,
SPI Rock & Roll		RF Flex,
Soleus Rock & Roll,
Post Tib Rotations & Slaps,
SPI Rock & Roll,
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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