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

THURSDAY WOD

5 min skill work on the split jerk then with a running clock 4 min to find a 1RM from the rack for the shoulder to overhead 1 min rest then 3 rounds for time of: 10 sumo DL KB high pulls 24/16k 10 front squats 95/65 (from ground) 10 burpees to a 45/25lb plate rest then amrap in 5...
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WEDNESDAY WOD

3 x 500m row (ample rest between each.  RX and score is best time but only if it is within 5 sec of all three)   rest then   complete for time 4o pull ups 20 handstand push ups 100 double unders
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TUESDAY WOD

TEAMS of 2 for time 10-9-8-7-6-5-4-3-2-1 of power snatch 115/75 150m run (you go a round, i go a round. both must do each number)
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MONDAY WOD

5 x 7 strict pull ups rest then 14.5 Open WOD 21-18-15-12-9-6-3 reps for time of: thrusters 95/65 bar over burpees (in the open these were bar facing burpees. we will do bar over so we can fit everyone)
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Saturday WOD

10 min any skill work rest then 12 min work on the hang squat snatch (work a light weight or build up to a heavy single) rest then amrap in 8 min of: 3-6-9-12-15-ect power cleans 155/105 bar over burpees
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Friday WOD

12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″/20 box 12 Push press 115/75 9 Toes-to-bar
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Thursday WOD

Tabata squats (bottom to bottom) rest then amrap in 10 min of: 100 double unders 100 sit ups 20 sled push (down and back = 1) 90/45 rest then amrap in 3 min of: 15 split power snatches 25 shoulder to overhead 75/55  
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Wednesday WOD

5 x 5 power cleans (unbroken sets, work up in weight) rest then amrap in 7 min of: 30 cal row 30 front squats 95/65 rest 7 min amrap in 7 min of: 20 kettle swings 20 lunge steps w/KB in front rack  
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Tuesday WOD

emom for 20 min 1 full snatch rest then 3 rounds for time of: 7 over head squats 135/95 9 bar over burpees 12 chest to bar pull ups
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Monday WOD

5 x 5 back squat (work up in weight) rest then AMRAP 15: 5 Toes to Bar 10 Hand-Release Pushups 15 Wallballs
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