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

Friday WOD “911”

September 10, 2015

work up to a heavy complex of 1 squat clean + 1 hang squat clean + 2 split jerks in 15 min 

rest then

Complete for time with a buy in of 2001 m row

4 rounds of:

9 man makers 35lbDBs /25

11 one arm* KB waiters lunge steps 24k/16

*rounds 1&3 right arm only rds 2&4 left arm

(row is the year, rounds are the planes, month and day are the reps…never forget)

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