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
3-5 MAX handstand hold
or
50 ft handstand walk
SKILL
Handstand/Pistols
WOD
With a partner-
Complete for time:
100 pistols
50 Jerks (135/95)
200 DU
*only 1 person works at a time, break up exercises in any way
CASH OUT
Snatch grip split jerk @ 55-75% 1RM snatch
10-20 reps
MOBILITY
L/S and Hips
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