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Saturday
Jun302012

Sunday July 1, 2012

Last weekend at Prairie City SVRA, near Folsom.  

 

**Announcements**

  • This week our friends Gabby and Sergio at Sportissimo will also be donating 15% of their sales to Cadence members to Joey.  So if you need compression tights, socks, shoes, etc., next week is the time to get em!  And be sure and tell them you are there for Joey!
  • We'll be closed Wednesday for the Fourth.

 

9am Oly class

A. OHS with a pause 5 x 5

B. Build to a heavy set of: Power Clean + Front Squat + Jerk + Back Squat + Behind the neck Jerk

C. Clean Pull 1.1 x 3 at 120% of 1rm clean

 

10am CF Class WOD

A. accumulate the following, in any order:

  • 10 skin the cats
  • 2 min in an L-sit
  • 3 min in handstand hold

B. 8 x 50m bodyweight sled push for time 

 

 

ROMIK 

A. SMR: calves

B. supine ham stretch 2 min/side

C. pigeon 2 min/side

D. wall of death 2 min/side

 

 

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Reader Comments (1)

Josh, love the 4 wheeling shot! Prairie City is tons of fun, Good Times!

July 1, 2012 | Unregistered Commenterkb

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