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Thursday July 5, 2012


The Games are coming!  Live coverage will be streamed online at ESPN3!




  • Hope everyone had a great Fourth!  Next up… The Games!!!  Joey will be heading down to SoCal on Monday, so if you see him in the gym this week, wish him luck!  All of the Warren 2012 Tees are in, so if you ordered one and haven't picked it up yet, you can come get it anytime.  The sweatshirts are probably here as well but I have been out this week so if they haven't been sorted yet, we'll get it done Friday.  I'm expecting wrist wraps any day, and I'm pushing to get the hats done and here by Monday.


Class WOD

A. bench press: 5 x 5; then one AMRAP set at bodyweight

B. 5 rounds for time:

  • 9 deadlifts (245/165)
  • 15 K2E
  • 30 UB airsquats



A. SMR: quads/IT bands

B. pigeon 2 min/side

C. wall of death 2 min/side

D. supine PNF ham stretch 2 min/side



Post results and thoughts to comments!

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Reader Comments (6)

A) up to 215# and AMRAP @ 195# for 7

B) 15:25 RX

July 5, 2012 | Unregistered CommenterScott L

A) Worked up to 85# then 15 at 65#
B) 26 mins 4 round plus 5 DL - ran out of time....and energy

July 5, 2012 | Unregistered CommenterKindra

Did my first Cadence WOD in a while as a little change up, part B anyway!

B. 9:41 RX
Completed it unbroken, except for Rd 5 of K2E's in which I went 10-5. Fun one, thanks Josh and Good Luck Joey!

July 5, 2012 | Unregistered CommenterSean Cummings

A) Worked up to 83# and then did 15 at 63#

B) 25:50 (135#)

July 5, 2012 | Unregistered CommenterKat

B. 18:40 Rx

July 5, 2012 | Unregistered CommenterJustin H

1 hours 8 min
bench : 100lbs
dl : 200llbs
did not do any unbroken air squats

July 13, 2012 | Unregistered CommenterGreg Reys

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