By March 16, 2023 No Comments
Friday, March 17


Happy Birthday, Ana Conley!

4 Inchworm
8 Bootstrapper
10 Leg swings
10 Top down deadlift
8 Muscle clean
6 Hang power clean
4 Clean mid-shin
4 Spiderman lunge
2 Rope get-up
10 Reverse snow angle
10 Bird dog
:30 Dead hang pullup bar
Warm up to working weight on barbell

22 minute AMRAP of:
3 Rope climb (2-for-1 rope get up)
7 Touch-n-go Power Clean (Start light and add weight each round)
150m Farmers carry (Choose a weight light enough to complete with zero drops)

1:00 Forearm stretch
:30 Cat cow
:30 Side puppy
:30 Child’s pose

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