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

Wednesday WOD

5 x 1 of the following: 1 squat clean + 1 hang squat clean + 1 jerk 5 x 1 high hang snatch (from the pockets)  4 x 3 sumo style deadlifts rest then amrap in 6 min of: 10 burpees 10 toes to bar rest 2 min then amrap in 4 min 15 burpees 15 toes to bar    
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Tuesday WOD

6 x 3 press rest then 10 min work on rope climbs and handstand walk rest then 300 Double Unders For Time Every Minute On The Minute do 10 Air Squats *9 Minute Cap
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Monday WOD

10 min work on the tall clean (start with feet flat and shoulders shrugged) 5 x 3 front squat rest then amrap in 12 min 200m run 15 chest to bar pull ups 30 kettle swing      
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Saturday WOD

With a running clock Min 0:00 – 4:00 row 750 m + max power snatches in the remaining time 135/95 rest 4 min then Min 8:00 – 18:00 run 1 mile + max clean and jerks with remaining time rest 6 min then min 24:00 -28:00 max pull ups  
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Friday WOD

12 min work on the hang squat clean rest then complete for time 50 static lunge steps 95/65 50 shoulder to overhead 95/65 50 overhead squats 95/65
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Thursday WOD

Amrap in 15 min of: 200m run 10 DB snatches 70/45 20 thrusters 75/55 rest 10 min then in 4 min find a 1 rep max for the squat clean thruster
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Wednesday WOD

4 x 3 back squat rest then 15-12-9-6-3 for time of: unbroken double unders deadlifts 225/150 wall balls rest then 4 x 3 strict weighted pull ups    
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Tuesday WOD

4 x 3 bench press* *after each set complete 5 controlled supine ring rows with a false grip rest then emom for 10 min 8-10 power snatches 75/55 rest then amrap in 4 min barbell facing burpees
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Monday WOD

Mini Comp #1     amrap in 2:30 min RX alternating pistols  / Scaled- air squats rest then #2    1000m row for time rest then #3    15-12-9 for time of: power cleans RX 155/105  Scaled 95/65 RX strict handstand push ups  / Scaled- hand release push ups RX toes to bar  / Scaled-...
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Saturday WOD

4 x 200m sprints (rest about 2 min between each) rest then 10 work on handstand walk rest then teams of 2 amrap in 7 min: 40 power cleans 135/95 30 power cleans 155/105 amrap with remaining time 185/130
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