Josh

WODPre WODPost WOD
SSG Joshua Hager, United States Army,
was killed Thursday February 22 2007 in Ar Ramadi, Iraq.		For time:

21 x 95 pound Overhead squat;
42 x Pull-ups;
15 x 95 pound Overhead squat;
30 x Pull-ups;
9 x 95 pound Overhead squat;
18 x Pull-ups		Center Quad Rock & Roll,
Side Roll,
VMO Rollout		Side Roll,
Side Rock,
TP Butterfly,
SPI Rock & Roll,
RF Flex,
VLO Rollout,
VMO Rollout,
Core Press,
QL Rotate & Press
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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