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

Wednesday WOD

10 min work on the following 1 hang squat snatch from above the knee + 1 hang squat snatch from below the knee (Hang on to the bar for both) rest then amrap on 9 min 10 power snatches 95/65 10 overhead squats 95/65 10 bar over burpees
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Tuesday WOD

amrap in 25 min of: 400m run 25 kettle swings 15 box jumps
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Monday WOD

5 x 5 strict pull ups rest then teams of 2 2000m row (switch every 500m) 100 thrusters 45/35 (break as you see fit but the bar cannot touch ground) 60 pull ups (break as yo see fit)
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Friday WOD

9 rounds for time of: 150 m run 1 rope climb 10 HR push ups
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Thursday WOD

2 rounds for max reps of: 2 min push Press or push jerk 135/95 Rest 1 min 2 min Front Squats 155/105 Rest 1 min 2 min Deadlifts 185/125 Rest 1 min
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Wednesday WOD

5 x 5* bench press * super set with 5 strict dips after each set rest then For Time: 30-20-10 DB Thrusters 35’s/25 Toes To Bar
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Tuesday WOD

amrap in 15 min of: 10 handstand push ups 12 box step ups 70/50 (hold one DB above waist) 50 double unders
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Monday WOD

5 x 5 Back Squat rest then AMRAP in 14 min 10 Power Cleans 155/105 20 Burpees 30 Pull Ups 40 Walking Lunges
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Saturday Team WOD

Teams of 2 complete for time 50 sit ups 100 kettle swings 150 double unders 30 wall walks Partner 1 will move forward and perform sit ups. Once 50 reps are complete, Partner 1 will move to the KB and start accumulating reps, while Partner 2 starts performing sit-ups. Once Partner...
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