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

Friday WOD

complete for time 21-15-9 of: squat cleans 135/95 strict pull ups
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Thursday WOD

4 min work on static handstand / headstand holds rest then 5 x the following complex:  1 Power clean from Pocket + 1 Power Clean From Hang  + 1 Power Clean From Floor + 2 Split Jerks rest then amrap in 10 min 100 squats 100 kettle swings
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Wednesday WOD

amrap in 10 min 40 cal row 40 toes to bar rest 5 min amrap in 10 min 40 box jump overs 40 deadlifts 225/145
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Tuesday WOD

5 x 5 strict press rest then amrap in 15min of: 150m run 30 sit ups 20 HR push ups 50m farmers walk with 1 kettlebell 32/24
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Monday WOD

emom for 20 min 2 snatches (pause below the knee and then again above the knee) rest then amrap in 10 min 50 double unders 30 thrusters 95/65    
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saturday wod

teams of 3 complete the following for time: 200 kettle swings 1 swings other 2 hold a sqaut   150 HR push ups   200 sit ups 1 does sits ups other hold plank on the elbows   200m fireman carry one person must be carried at all times team must stay together   50...
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Friday WOD

max set of pull ups rest then max set of strict pull ups rest then 21-15-9 with a 400m run between each round. Toes to Bar Hang Power Clean 135/95 *time cap 20:00*
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Thursday WOD

15 min work up slowly to a 1 RM for the back squat rest then amrap in 8 min of: 8 man-makers 35/25 DB’s 22 kettle swings 24k/16 12 overhead kb waiters lunge steps 24k/6  
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Wednesday WOD

California club (modified) Games WOD complete for time: 8 cleans 195/125 50 sit ups 80 double unders 4 rope climbs 80 wall balls 4 rope climbs 80 double unders 50 sit ups 8 cleans 195/125 *20 min cap
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Tuesday WOD

15 min work slowly to a 1 RM of the deadlift rest then amrap in 12 min with a buy-in 40 bench press 135/95 (Buy-in) – 150m run 70 burpees 150 double unders  
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