Michael
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 Navy Lieutenant
Michael McGreevy, 30, of Portville, NY,
who was killed in Afghanistan June 28 2005.3 rounds of:
800 meters;
50 Back Extensions;
50 Sit-upsSoleus Rock & Roll,
Center Quad Rock & Roll,
Core Press,
SPI Rock & RollSoleus Rock & Roll,
Post Tib Rotations & Slaps,
Thigh Press,
Core Press,
Side Roll,
SPI Rock & Roll,
QL Rotate & Press,
QL Double-Ball Rock
Leave a Reply