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

Wednesday WOD

March 05, 2019

6 rounds at a walking pace

5 strict pull ups

5 strict dips

10 dumbell bench press*

10 seated hammer curls*

10 cal bike/row (alternate between each round

*use maybe 50’s/ 30’s

rest then

amrap in 7 min*

max alternating DB power cleans 70/50

*at the beginning of each min complete 5 burpees

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