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
Back Squat
6 reps @ 60%
4 reps @ 75%
2 reps @ 90%
SKILL
Muscle Up - progressions/scales
WOD
5 - 4 - 3 - 2 - 1
Muscle Up
Snatch 145/105
CASH OUT
Snatch Balance - 10 reps, AHAP
MOBILITY
Triceps
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