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

Friday WOD

“DT” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 6 shoulder to overhead use a weight that will challenge you
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Thursday WOD

7 min Amrap 28 Double Unders 14 Toes to Bar Rest 3 minutes 7 min Amrap 14 Cal. Row 14 HR Push Ups
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Wednesday WOD

Hero WOD “Holleyman” 30 Rounds for time of: 5 Wall-Ball Shots 3 Handstand Push-ups 1 Power Clean, 225/145 In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004 Scale clean as needed…cut off time is 38min
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Tuesday WOD

7 x 1 deadlift rest then amrap in 10 min of 15 deadlifts 185/120 25 sit ups 200m run
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Monday WOD

21 – 15 – 9 of squat cleans 135/95 strict pull ups
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Saturday team wod

Teams of 2 amrap in 25 min of 40 burpee box jumps 100 deadlifts 135/95 40 toes to bar 100 hang power cleans 135/95
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Tuesday WOD

emom for 20 min 1 snatch rest then amrap in 9 min of: 10 handstand push ups 15 static front rack lunge steps 95/65
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Monday WOD

5 x 5 bench press rest then 3 rounds for time of: 15 thrusters 95/65 12 burpees  
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Saturday Team WOD

Teams of two for time 800m run with one medball (stay together) 50 bar over burpees 50 sit ups 50 power cleans 135/95 1000m row 50 bar over burpees 50 sit ups 50 power cleans 135/95 800m run with one medball (stay together) *break up work as you wish
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Friday WOD

15 min work up to a heavy complex 2 squat cleans + 1 split or push jerk rest then complete for time 30 wallballs 30 HR push ups 30 wallballs 30 pull ups
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