45 Chris Dr
Kingsland GA 31548
Email: crossfitcamdendave@yahoo.com

Day

September 10, 2015

Friday WOD “911”

work up to a heavy complex of 1 squat clean + 1 hang squat clean + 2 split jerks in 15 min  rest then Complete for time with a buy in of 2001 m row 4 rounds of: 9 man makers 35lbDBs /25 11 one arm* KB waiters lunge steps 24k/16 *rounds 1&3 right arm only rds 2&4 left arm...
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Thursday WOD

10 min work on your Goat (what you suck at) rest then hyper reverse / GHD clinic then amrap in 5 min of: 2 sled push down and back 180/120 25 HR push ups rest 3 min amrap in 5 min of: 15 toes to bar 10 tire flips rest 3 min 5 min work in sets of: 10 GHD hip extensions 10 bar good...
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