Badger
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
In honor of Navy Chief Petty Officer
Mark Carter, 27, of Virginia Beach,
VA who was killed in Iraq 11 December 2007.3 rounds for time:
30 x 95 pound Squat clean;
30 x Pull-ups;
Run 800 meters;Soleus Rock & roll,
Center Quad Rock & Roll,
VMO Rollout,
Side RollVMO Rollout,
RF Flex,
Extensors Roll,
Side Roll,
Side Rock,
Soleus Rock & Roll
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