Oct. 7,2013 CFI WOD GROUP WARM UP: Wrist prep 10 arm swings 10 - TopicsExpress

Oct. 7,2013 CFI WOD GROUP WARM UP: Wrist prep 10 arm swings 10 shoulder swings 10 shoulder shrugs (bar) 10 shoulder presses (bar) 10 OHS (bar) 3x30 sec handstand hold Max effort push jerks/ push press (10 sets total not including ramp up. 5,5,5,5,3,3,3,2,2,2) Adv- push jerks Int- push press Beg- 4x5 reps shoulder press Met con: Rx: 5 rounds for time (30sec L-sit hold on paralettes between rounds) 10 ring push ups 10 ctb pull ups 10 oh lunges (45/25) Scale 2: 5 rounds for time (30sec v-hold between rounds) 10 push ups (on db or floor) 10 pull ups 10 weighted lunges (25/15) Scale 3: 4 rounds for time 8 push ups (scaled) 8 body rows 8 lunges 8 sit ups/crunches

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