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

Saturday Team WOD

amrap the following ladder in 25 min 25 cal row 25 power cleans 25 burpees **reps go up by 25 after each round
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Friday WOD

10 min work up to a heavy 3 unbroken rep power snatch rest then amrap in 10 min 25 wallballs 25 cal row
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Thursday WOD

10 min work on something you suck at rest then amrap in 4 min 20 double unders 10 toes to bar rest 4 min amrap in 7 min 30 double unders 20 Russian kettle swings rest then stretch for 10 min
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Wednesday WOD

150 HR push ups for time* (using the 25lb plate standard) *once you break or put your knees down….complete 3 squat cleans 135/95
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Tuesday WOD

3 x 25 weighted sit ups (anchor feet with dumbells, work up in weight each set and record weights) rest then amrap in 15 min 50 alternating dumbell power snatches 50/35 35 pull ups 50 dumbell box step ups (carry DB as you see fit)
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Monday WOD

6 rounds for time of: 150m run 5 burpees 10 kettle swings 15 deadlifts 95/65 20 back squats 95/65
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Saturday Team WOD

amrap in 20 min with a buy in of 400 air squats 50 kettle swings 50 push ups rest 7 min then amrap in 15 min 150m run 50 leg lifts 50 cal bike
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Friday WOD

Max out Friday 15 min find a 1RM for the squat snatch rest then 10 min find a 1RM for the deadlift rest then amrap in 6 min 20 lateral barbell jump overs 10 bar over burpees 20 push press 75/55
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Thursday WOD

“Grace” For Time:30 Clean and Jerks (135/95) rest then 5 rounds for time 15 cal row 10 toes to bar
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Wednesday WOD

5 x 5 back squat (across) rest then complete for time with 150 lunge step buy-in 3 rds of 20 kettle swings 30 sit ups 15 cal bike
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