Griff

WODPre WODPost WOD
In honor of USAF SSgt Travis L. Griffin,
28, who was killed April 3, 2008 in the
Rasheed district of Baghdad by an IED
strike to his vehicle. Travis is survived by his son Elijah.		For time:

Run 800 meters;
Run 400 meters backwards;
Run 800 meters;
Run 400 meters backwards		Soleus Rock & Roll,
AT Press/Rock & Roll,
Center Quad Rock & Roll		Soleus Rock & Roll,
Post Tib Rotations & Slaps,
AT Press/Rock & Roll,
PB Rock & Roll,
PL Rock & Roll,
Foot Roll,
Arch 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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