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
Scorpions
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
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
SKILL
Today's Complex
BUY IN
Take no more then 15 minutes to complete 5-7 sets of the following complex:
1 Deadlift
1 Hang Clean
1 Front Squat
1 Jerk (any type)
increase weight if possible
WOD
For time:
1200m Run (2 long+1 short)
40 HRPU
30 Box Jumps 30/24"
20 KB Swing 70/53
75 DU
22 min time cap
CASH OUT
extra mobility! Start to prepare mentally and physically for CF Total on Friday!
MOBILITY
shoulders
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