Nicole

WODPre WODPost WOD
AMRAP 20:
(note the number of pull-ups completed on each round)

Run 400 meters;
Max rep Pull-ups		Soleus Rock & Roll,
Side Roll		Soleus Rock & Roll,
Post Tib Rotations & Slaps,
Side Roll,
Side Rock
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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