8/20/2014

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

BUY IN

Back Squat
3 x 3 @ 80% 1RM
*3 count down, 3 count at bottom, explode up

SKILL

Clean

WOD

Build to a heavy clean then...

12 min AMRAP

10 TTB
15 Wall Balls 20/14
1 Clean (power or squat) AHAP

*Score is total weight cleaned

CASH OUT

As a class:

FLIP THE TIRES!

MOBILITY

Shoulders