Joshie
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
In honor of Army Staff Sergeant
Joshua Whitaker, 23, of Long Beach,
CA who was killed in Afghanistan May 15th, 2007.3 rounds for time:
(snatches are full squat snatches)
40 pound Dumbbell snatch, 21 reps, right arm;
21 L Pull-ups;
40 pound Dumbbell snatch, 21 reps, left arm;
21 L Pull-upsCenter Quad Rock & Roll,
Core Press,
SPI Rock & Roll,
Side Roll
RF Flex,
Core Press,
SPI Rock & Roll,
Side Roll,
Side Rock
Leave a Reply