10.12.2018

So Today is Adam Brown’s Birthday. He’s turning 27, and were gonna do a birthday WOD for the day.

Aside from moving really well in the gym, and being good at exercising really fast, Adam is one of the most friendly people at the gym. He’s always positive and a blast to work out with. We hope he has an awesome day, and all of the coaches feel lucky to have him as a friend.

Warm up

“Ghostbusters”

then

2x 8/ea w/ empty bar
deadlift
hang power clean
push press
hang power snatch

10:00 warm up barbell movements

Conditioning

“Brownie”
For Time, in partners
400m run*
108 Deadlifts (215/155)
400m run*
81 Power cleans (165/115)
400m run*
54 Shoulder to overhead (135/95)
400m run*
27 Power snatch (95/65)
400m run*

*run in opposite directions. Mandatory High Five at mid way point

Recovery

4:00/ea (2/2)

Lat smash

Wall squat