Stephen

WODPre WODPost WOD
Third Battalion, Princess
Patricia's Canadian Light
Infantry member Corporal
Stephen Bouzane, 26, was
killed by an IED strike
June 20th, 2007 in the
Panjwaii district in Afghanistan.
He is survived by his parents
Fred and Moureen
Bouzane and his sister Kelly.		For time, 30-25-20-15-10-5 rep rounds of:

GHD sit-up;
Back extension;
Knees to elbow;
95 pound Stiff legged deadlift		Center Quad Rock & Roll,
Core Press,
Side Roll,
SPI Rock & Roll		RF Flex,
TFL Rock & Roll,
Frontal Hip Rock,
Core Press,
Side Roll,
SPI Rock & Roll,
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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