DT
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 USAF SSgt Timothy P. Davis,
28, who was killed on Feburary, 20 2009
supporting operations in OEF when his
vehicle was struck by an IED. Timothy
is survived by his wife Megan and one-year old son T.J.5 rounds for time:
12 x 155 pound Deadlift;
9 x 155 pound Hang power clean;
6 x 155 pound Push jerkSPI Rock & Roll,
Center Quad Rock & Roll,
Gastroc Press & Rock,
Soleus Rock & RollRF Flex,
Soleus Rock & Roll,
Post Tib Rotations & Slaps,
Side Roll,
SPI Rock & Roll,
Slow Leg Drop,
Rollover & Press
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