Jason

WODPre WODPost WOD
S01 (SEAL) Jason Dale Lewis
was killed by an IED while
conducting combat operations
in Southern Baghdad July 6, 2007.

CrossFit named this workout
"Jason" in honor of his
life, family, and courage.		For time:

100 Squats;
5 Muscle-ups;
75 Squats;
10 Muscle-ups;
50 Squats;
15 Muscle-ups;
25 Squats;
20 Muscle-ups		Center Quad Rock & Roll,
Side Roll,
Subscap Press,
Flexors Roll		RF Flex,
VMO Rollout,
Side Roll,
Side Rock,
Subscap Press,
Pecs Squeeze/Leg Press (your choice),
Triceps Head Grab,
Flexors Roll,
Extensors Roll
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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