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

Tuesday WOD

5 x 5 back squat (across) rest then amrap in 9 min of: 15 burpee box jump overs 24″/20 unbroken set of:  3 L-pull ups + 3 butterfly chest to bar pull ups + 3 kipping pull ups (must show a dead hang between each of the three)
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Monday WOD

Work up to a heavy complex in 15 min of: 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk rest then amrap in 12 min of: 200 m run 5 unbroken power cleans 135/95 5 unbroken hang squat cleans 135/95 5 unbroken shoulder to overhead 135/95
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Saturday WOD

10 min work up to a heavy 2 rep max for the Overhead squat rest then 2 rounds for time 35 sit ups 25 HR push ups 20 ring dips 15 handstand push ups 200 m KB farmers walk 24k&16k/16k&12k  
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Friday Fun WOD

  With a running clock: WOD Part 1 0:00 – 4:00 accumulate 1 min of the L-Sit run 400m run 4:01 – 8:00 30 wall ball shots with the remaining time max double unders every 30 double-unders completed adds 1 lb to your WOD Part 2 8:01 – 10:00 rest WOD Part 2...
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Thursday WOD

6 x 5 roman deadlifts 4 x 5 bent over rows rest then amrap in 9 min of: 15 deadlifts 135/95 15 toes to bar 150 m run
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Wednesday WOD

Tabata push ups rest then emom for 20 min of: 3 squat cleans rest then Tabata squats  
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Tuesday WOD

Complete the following chipper for time 1000 m row 20 overhead squats 135/95 35 pull ups 35 sit ups  25 pull ups 25 sit ups 15 pull ups 15 sit ups
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Monday WOD

10-8-6-4-2-2 Back squats rest then amrap in 9 min thrusters 95/65 (goal should be over 100) rest 4 min amrap in 3 min (with a buy-in of 25 strict handstand push ups) front squats 95/65      
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Saturday Team WOD

Teams of two amrap with 1 bar in 15 min of: 6 thrusters 135/95 8 shoulder to overhead 35 back squats Move through the amrap as your partner runs 200m with a 20/14lb med ball pick up where ever your partner is in the amrap when you switch out.
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Friday WOD

3 x 3 press 3 x 3 push press 3 x 3 push or split jerk try to get heavier as you go rest then 21-15-9 of: full snatches 95/65 chest to bar pull ups
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