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

Monday WOD

20 min work up to a 20 rep max for the back squat with remaining time find a 1 RM back squat for today rest then “Nate”  varied 20 min amrap of: 2 muscle ups 4 handstand push ups 14 kettle swings 24k/16    
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Saturday WOD

Teams of three complete: 3000 m row 200 sit ups 150 HR push ups 100 power cleans 135/95 50 front rack lunge steps 135/95  
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Friday WOD

10-8-6-4-2 Press rest then amrap in 17 min 30 pull ups 15 pistols alt each leg 400 m run  
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Thursday WOD

2 x 3 front squat 3 x 2 front squat 4 x 1 front squat (work up to a heavy max) rest then amrap in 5 min kettle swings (max effort) rest 5 min amrap in 5 min power snatches 135/95 (max effort) rest 5 min amrap in 5 min row for cals (max effort)    
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Wednesday WOD

Bench Press 10 – 8 – 6 – 4 – 2 *After each set, complete 7 Strict Toes to Bar “Flight Simulator” 5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5 Unbroken Double-Unders *12 Minute Time Cap
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Tuesday WOD

5 x 5 back squat (across) rest then amrap in 9 min of: 15 burpee box jump overs 24″/20 unbroken set of:  3 L-pull ups + 3 butterfly chest to bar pull ups + 3 kipping pull ups (must show a dead hang between each of the three)
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Monday WOD

Work up to a heavy complex in 15 min of: 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk rest then amrap in 12 min of: 200 m run 5 unbroken power cleans 135/95 5 unbroken hang squat cleans 135/95 5 unbroken shoulder to overhead 135/95
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Saturday WOD

10 min work up to a heavy 2 rep max for the Overhead squat rest then 2 rounds for time 35 sit ups 25 HR push ups 20 ring dips 15 handstand push ups 200 m KB farmers walk 24k&16k/16k&12k  
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Friday Fun WOD

  With a running clock: WOD Part 1 0:00 – 4:00 accumulate 1 min of the L-Sit run 400m run 4:01 – 8:00 30 wall ball shots with the remaining time max double unders every 30 double-unders completed adds 1 lb to your WOD Part 2 8:01 – 10:00 rest WOD Part 2...
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Thursday WOD

6 x 5 roman deadlifts 4 x 5 bent over rows rest then amrap in 9 min of: 15 deadlifts 135/95 15 toes to bar 150 m run
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