Sept. 12, 2013 CFI WOD Group Warm Up: 10 reps each of: -Side to - TopicsExpress

Sept. 12, 2013 CFI WOD Group Warm Up: 10 reps each of: -Side to side arm swings -Vertical arm swings (up and down) -Wrist rotation (internal and external) -Elbow rotation (internal and external) -Scapula pull-ins -Barbell row (empty bar) 5x20sec sprints Gymnastics skill: Pull Ups Adv.- 10sets of 3reps L-Pull Ups Int.- 10sets of 3reps Pull Ups/Assisted Pull Ups Beg.-10sets of 3reps Body Rows Metcon: RX: AMRAP in 12min. 1,2,3,4...... Barbell Rows (95/65) Front Squats Push Press Scale 2: AMRAP in 12min. 1,2,3,4..... Barbell Rows (75/45) Front Squats Push Press Scale 3: AMRAP in 10min. 1,2,3,4..... DB Rows (25/15) DB Front Squats DB Strict Press Cool down: Partner Shoulder Openers 2min hold.

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