8/6/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees

Bergener

SKILL

Rope Climb

BUY IN

EMOTM 8 minutes

1 Back Squat @ 70%

WOD

For Time: 

Complete 2 Rope Climbs (sub 12 pull ups + 12 TTB)

THEN: 

40 sit ups

15 HSPU

40 Jumping Air Squats

15 Ring Dips

40 HRPU

CASH OUT

5 x 1 

4-stop halting snatch grip DL @ 100% 1RM Snatch

Pause at each of the following 4 positions for 2-3 seconds before completely standing up:

2" above ground

1" below knee

Mid-thigh

Pockets

Demo Video

MOBILITY

Triceps