Mr. Awesomes Bday WOD

CrossFit Denham Springs – CrossFit

Today we are going to show our love to the one and only Coach Mark. Mark has been a loyal member and amazing coach to CrossFit Denham Springs and the clients. Marks positive and energetic attitude towards getting clients to push past their comfort zones is the reason I opened up CFDS 5 years ago. Mark has grown as an athlete, coach, father, and supervisior at work because he won’t settle for being mediocre in any aspect in his life. Thank you Mark for a great 5 years of being part of the family and we wish for another 5 years!

You are the man and welcome to Level 36!

Mark’s Bday Bash (AMRAP – Rounds and Reps)

36 minute AMRAP:

2 Squat cleans 205#

6 Deficit HSPU (2×45 and 2×35 on each side)

21 Wall balls (20/14#)

80 DU’s/80 singles

*Every 6 minutes and on the 36 minute MARK, stop working an run 400m.

Today is Marks 36 bday so we will work for 36 minutes. Mark has 2 wonderful kids so we will pick up a wonderful barbell for 2 reps. He was born on June 21, 1980 so we will do 21 wall balls and 80 DUBs. And last but not least will run 400m because Mark runs like Forrest Gump and thats just what he does!!

Happy bday buddy!!

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