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130410 Day 3

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”

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. 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.

  18. 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.

  19. 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!

  20. 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!

  21. 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!

  22. 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!

  23. 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!

  24. 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!

  25. 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!

  26. 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!

  27. 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!

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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

  33. 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

  34. 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

  35. 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

  36. 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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