Tommy V

WODPre WODPost WOD
In honor of Senior Chief Petty Officer
Thomas J. Valentine, 37, of Ham
Lake, Minnesota, died in an training
accident in Arizona, on Feb. 13 2008.		For time:

21 x 115 pound Thruster;
12 x 15 ft Rope Climb;
15 x 115 pound Thruster;
9 x 15 ft Rope Climb;
9 x 115 pound Thruster;
6 x 15 ft Rope Climb		Center Quad Rock & Roll,
Side Roll,
Flexors Roll		Side Roll,
VMO Rollout,
VLO Rollout,
RF Flex,
Flexors Roll,
Extensors Roll
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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