We want to wish one of our resident bad asses Brian Gustavson a very happy birthday from all of us at Precision CrossFit! If this WOD sucks blame him, hahahaha. Just kidding. We love you Brian! HAPPY BIRTHDAY buddy!!!!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
5 Min. of Bar Work
-Hollow Taps
-Bar Push Aways
-Work Kip / Butterfly Technique
LIFT:
Power Clean + Power Squat Clean & Jerk
1 + 1 @ 60%
1 + 1 @ 65%
1 + 1 @ 80%
2 + 2 @ 85%
WOD:
“BRIAN”
12-9-6
T2B
Squat Clean (135/95) (115/75) (95/65) (75/55)
REST 1 MIN.
12-9-6
Sit Ups
Shoulder to Over Head
REST 1 MIN.
12-9-6
C2B Pull Ups
Thrusters
*ADV. May use GHD’s for Sit Ups
POST WOD:
Shoulder Mobility
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