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

THURSDAY WOD

February 04, 2016

5 min skill work on the split jerk

then

with a running clock

4 min to find a 1RM from the rack for the shoulder to overhead

1 min rest then

3 rounds for time of:

10 sumo DL KB high pulls 24/16k

10 front squats 95/65 (from ground)

10 burpees to a 45/25lb plate

rest then

amrap in 5 min of:

10 static overhead lunge steps 45/25lb plate

15 kettle swings 24/16k

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