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130610 Day 1

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Day 1
WOD 130610

3 rounds of:
1:00 – back squats
1:00 – pull-ups
1:00 – rest

rest to 11:00…

For time:
15-12-9
hang cleans – w/back squat barbell wt.
box jumps

L1 – 95/65, assisted/kipping pull-ups, 20" box jump
L2 – 135/95, assisted/kipping pull-ups, 24" box jump
SK – 165/115, strict pull-ups, 30" box jump

Awesome ShedHead Dads Week!

 

Shotwell Boys - Easter 2013

Justin Flex

Netcong-20130610-00409

crossfit.com

 

0 thoughts on “130610 Day 1”

  19. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  20. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  21. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  22. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  23. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  24. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  25. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  26. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  27. Doug

    Blackout king
    (n): A trainer who participates in a class and
    coaches the session immediately afterward, potentially
    resulting in a 10-minute period of complete incoherence.
    “What’s the warm-up?”
    “Let’s just row for a while till the blackout king starts making
    sense again.”
    LOL TOO OFTEN.

  37. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  38. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  39. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  40. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  41. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  42. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  43. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  44. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

  45. Pete

    This one just made me laugh so loud, people came in my office to see who I was talking to..
    Walrus (n): A male wearing compression tights without
    having the decency to put shorts overtop.
    “Where’s your deadlift bar?”
    “Behind the walrus.”
    “Whoa. That’s rough.”

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