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

Friday WOD

5 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict deficit* handstand push-ups (*use two 45 lb bumper plates) 22 min cut off
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Thursday

emom for 15 min of: 2 snatches ( on the second snatch, hold the receive position in the bottom for two solid seconds) rest then amrap in 10 min 50 wall ball shots 100 double unders 50 KB sumo deadlift high pulls
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Wednesday WOD

amrap in 10 min of max cal row rest 3 min amrap in 10 min of 150 m overhead waiters walk 45/25 plate 150 m run 15 burpees ( no clap above head…but you must jump onto plate that you carried)  
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Tuesday

Hero WOD “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800 m run
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Monday WOD

5 x 5 front squat rest then complete for time 100 double unders 50 push press 75/65 100 double unders 5 power snatches 75/55    
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Saturday WOD

Team WOD for AMANDA and AARON Teams of two complete the following WOD with a running clock of 24 min: PART A:   you have 10 min to work up to a max weight squat clean thruster the combined weight of both max lifts is your score for PART A. PART B:   at  10:01  amrap with the...
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Friday WOD

4 x 3 split stance presses rest then amrap in 10 min of 24 kettle swings 10 KB one arm thruster (right) 10 KB one arm thruster (left) 14 toes to bar
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Thursday WOD

amrap in 15 min of: 400m run down and back sled push 225 /165 rest 5 min amrap in 15 min of: 400m run 500m row
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Wednesday WOD

6 x 3 tempo back squats (use a slow count of 3 to reach the bottom then fire up really hard) rest then amrap in 10 min 25 cal row 16 chest to bar pull ups 9 shoulder to overhead 135/95
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Tuesday WOD

work up to a heavy  two pause snatch (pause below knee, pause above knee then snatch) rest then 2 rounds for time 40 wall balls 40 deadlifts 135/95 4o box jumps
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