Erin
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
Canadian Army Master Corporal
Erin Doyle, 32, was killed in a
firefight August 11th, 2008 in
the Panjwaii District, Kandahar
Province, Afghanistan. He is
survived by his wife Nicole and his daughter Zarine.5 rounds for time:
15 x 40 pound Dumbbells split clean;
21 Pull-upsCenter Quad Rock & Roll,
Side Roll,
SPI Rock & RollRF Flex,
VLO Rollout,
SPI Rock & Roll,
Side Roll,
Side Rock,
TP Butterfly
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