8/25/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog

Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Back Squat

5 reps @ 60% 1RM

3 reps @ 70% 1RM

1 rep @ 80% 1RM

5 reps @ 70% 1RM

3 reps @ 80% 1RM

1 rep @ 90% 1RM

SKILL

Ring Dips

WOD

3 RFT:

435m Run

12 Pull-Ups

30 DU

5 Ring Dips

17 min Time Cap

CASH OUT

False Grip dead hang, 3 - 5 MAX hold attempts

MOBILITY

Chest and Triceps