8/19/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:

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

Bergener

SKILL

Ring Push-Up

BUY IN

Tabata Ring Push-Up

WOD

5 RFT:
Run 800m
Rest 1:1

CASH OUT

5-8 sets of:
1 Snatch grip deadlift + 1 Snatch pull @100-105% 1RM Snatch

*do not drop bar on the pull

MOBILITY

Hamstrings