Randy
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 Randy Simmons, 51,
a 27 year LAPD veteran and
SWAT team member who was
killed February 6 in the line of duty.
Our thoughts and prayers go
out to Officer Simmons' wife
and two children.For time:
75 x 75 pound power snatchGastroc Press & Rock,
Center Quad Rock & Roll,
SPI Rock & RollSoleus Rock & Roll,
VMO Rollout,
VLO Rollout,
SPI Rock & Roll,
Obliques Rock & Roll,
Core Press,
QL Rotate & Press
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