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130410 Day 3

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Day 3
WOD 130410

on minute 0,2,4,6 perform 7 hspu
on minute 1,3,5,7 perform 7 deadlifts
minute 8-11 perform max effort wall ball

rest to 12:00…

For time:
21-15-9
clean & jerk – 95/65
run 200m after each round

WOD notes:
-> if you cannot perform hspu as rx'd, sub 10 hrpu or 30 second inversion hold
-> deadlift: L1 – 185/125, L2 – 225/155, SK – 275/185

AGE kbs

crossfit.com

0 thoughts on “130410 Day 3”

  10. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  11. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  12. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  13. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  14. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  15. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  16. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  17. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  18. cpj

    gonna be some standing around today… so take advantage of it to ensure a true max effort wall ball, and a super fast metcon…
    main site WOD is “Diane”, another uncanny coincidence.

  19. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  20. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  21. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  22. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  23. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  24. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  25. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  26. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  27. Kat + 15 vacation pounds

    Thank goodness for Jicama…my only Paleo friend on vacation. Too bad I ate everything in sight. Mexican food rocks.
    Time to get back at it.

  37. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  38. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  39. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  40. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  41. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  42. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  43. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  44. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  45. Danielle!

    I hope you left some good Mexican food for me Kat! I leave for cancun for two weeks tomorrow! See ya guys in may!!! Gonna try and follow some of the wods while I’m away and if all else fails. Run!

  55. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  56. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  57. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  58. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  59. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  60. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  61. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  62. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

  63. Kat

    2 weeks?!?!?!?!
    How awesome is that? I definitely could have used a few extra days. It feels like by the time I’m relaxed, it’s time to come home.
    If you’ve been before ignore the following but I would recommend a Chillada (traditional Mexican Beer cocktail) immediately upon arrival! Make sure you zip line (Selvatica offers an amazing zip line adventure – make sure you do it upside down), a visit to the Cenote’s, Tulum and Snorkeling with the Sea Turtles in Akumal.
    Bring your own sun block – they charge $25 a bottle in the resorts.
    Have fun and check this out http://www.thetravelingwod.com/p/traveling-wods.html
    p.s. drove past this…http://www.crossfitimpetus.com/en/index.html

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