WOD: 9.7.15

“The natural t-spine curve increases in those who spend a lot of time with their head and arms in a forward posture (sound familiar to any of you bodyworkers?). With the back muscles lengthened and not engaged, they lose their ability to hold us upright.”

~by Erik Dalton

2-kyphosis

 

WOD: ‘The Dirty Dozen’

For Time:

  1. 25 Walking lunge steps

  2. 20 Pull-ups

  3. 50 Box jumps, 20”

  4. 20 Double-unders

  5. 25 Ring dips

  6. 20 Knees to elbows

  7. 30 Kettlebell swings, (2/1.5 pood)

  8. 30 Sit-ups

  9. 20 KB Hang squat cleans, (35#/26″)

  10. 25 Back extensions,

  11. 30 Wall ball shots, (20/14#)

  12. 3 Rope climb ascents