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130130 Day 3

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Day 3
WOD 130130

3 rounds of:
2:00 – 3 front squats + 10 box jumps + max effort pull-ups
1:00 – rest

L1 – 20"/20", assisted pull-ups
L2 – 24"/20", kipping pull-ups
SK – 30"/24", strict pull-ups

rest to 10:00…

AMRAP in 10:00 of:
15 deadlifts @ your front squat weight
50 double unders or 100 singles

cash-out = 3:00 max effort wall ball – 20/14 @ 10' target

Happy Birthday Randy!!!

 

 

Randy

Roxbury-20130130-00230

 

 

crossfit.com

0 thoughts on “130130 Day 3”

  217. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  218. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  219. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  220. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  221. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  222. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  223. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  224. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  225. CKL

    Haven’t been able to make it in this week due to a nasty head cold. Can you post some of the Paleo Challenge details on the blog for us sickly people? Just need to know dates & cheat info. Hoping that Superbowl Sunday is a free cheat day?
    Hope to be back in on Friday.

  226. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  227. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  228. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  229. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  230. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  231. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  232. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  233. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

  234. Chris

    I’ll second Colleen’s request.
    I’ve been good about “WODing from home”, but I probably won’t make it in at all this week with work, Collin’s play Friday and Saturday nights, and more work.

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