Hansen
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
Marine Staff Sgt Daniel Hansen
died February 14th in Farah
Providence, Afghanistan when
an IED he was working on
detonated. Daniel is survived
by his mother Sheryll, his
father Delbert, his younger
sister Katie, and his twin
brother Matthew (also a Marine).5 rounds for time:
30 x 2 pood Kettlebell swing;
30 Burpees;
30 Glute-ham sit-upsCenter Quad Rock & Roll,
RF Flex,
SPI Rock & Roll,
Core PressVLO Rollout,
RF Flex,
Thigh Press,
SPI Rock & Roll,
QL Rotate & Press,
Core Press
Leave a Reply