Tyler
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
1LT Tyler E. Parten, 24, of
Arkansas, died Sept. 10 in
Konar province, Afghanistan,
of wounds sustained when
insurgents attacked his unit
using rocket-propelled
grenades and small arms
fire. He was assigned to the
3rd Squadron, 61st Cavalry
Regiment, 4th Brigade
Combat Team, 4th Infantry Division, Fort Carson, CO.5 rounds for time:
7 Muscle-ups;
21 x 95 pound Sumo-deadlift high-pullVMO Rollout,
Side Roll,
Pecs Squeeze/Leg Press (your choice)VMO Rollout,
RF Flex,
Side Roll,
Pecs Squeeze/Leg Press (your choice),
Subscap Press,
Levator Bridge/Press (your choice),
TP Butterfly
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