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
Front Squat - 10 minutes to find a heavy 2RM
SKILL
DU - how to adjust your rope
WOD
EMOTM 15 minutes
First min: Max DU
Second min: 15 KB Swings 53/35
Third min: 10 Box Jump overs 24/20
You will do each exercise 5 times.
Your score should be recorded as:
Highest DU/KB weight/box height
CASH OUT
10 min to find a heavy power clean
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