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
High hang squat clean - Bar starts at hips, NO dip.
As Heavy As Possible.
SKILL
Squat clean
WOD
5 RFT
10 Squat Clean Thruster 115/75
435m Run
25 min time cap
CASH OUT
3x Max handstand hold (wall or freestanding) OR 50 ft walk
MOBILITY
Hip Flexors
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