1/12/17 Breathe more

Warm Up:

12 reps each:
Banded Walk L/R (12ea)
Dynamic Grasshopper (12ea)
Pass Through
Press
OHS
All 4’s Scap Push-up
Alt Straigh arm Plank lift offs. (12ea)
Squat Reach Backs (6ea)

Skill, Strength, or Mobility:

None

WOD:

All work is at 70% effort with easy breathing.

6 Minutes of easy movement through:
Plate Pinch Carry x  50′ (45’s/25’s)
Plate G2OH x 10
Box Jump (Stand/Rebound) x 8
-into
Row x 3:00
Bike x 3:00
-into
6 Minutes of easy movement through:
8 (4/4)  DB Hang P.Clean & Overhead (55/35)
10 controlled Ring Rows
16 Russian KBSwings
-into
Row x 3:00
Bike x 3:00
-into
6 Minutes of easy movement through:
12 Goblet Box Step Ups (24/16kg)
:30 Sec Plank Hold
10 Ring Face Pulls
8 KB SDHP