8/12/2014

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

No Open Gym 8/16, see you at the Mud Run!

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
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

3 - 5 Max Effort attempts at high knees, L sit hold or ring support

SKILL

HSPU

WOD

"Diane"

21-15-9 reps of:
Deadlifts 225/155
Handstand Push Ups

If you can’t deadlift the required amount above, take your 1RM deadlift and multiply it by 70%

Scale HSPU to strict press with KB or DB L seated with back against the wall

Compare to 2/4/2014

CASH OUT

4 x Max strict pull ups

Rest 30-60 seconds between rounds

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/