Mr Joshua
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
SO1 Joshua Thomas Harris, 36,
drowned during combat operations,
August 30th 2008 in Afghanistan. He
is survived by his parents Dr. Sam
and Evelyn Harris, his brother
Ranchor and twin sister Kiki.5 rounds for time:
Run 400 meters;
30 Glute-ham sit-ups;
15 x 250 pound DeadliftSoleus Rock & Roll,
RF Flex,
Side RollSPI Rock & Roll,
Core Press,
QL Rotate & Press,
Soleus Rock & Roll,
RF Flex,
VLO Rollout
Leave a Reply