8.12.2021
Happy Birthday Coach Janice!

Warm-up
200 M run
Birthday Burpees – 46! – just kidding, do 20
Stick work – Power Cleans, Power Snatch
Rope Climb Technique
Metcon (AMRAP – Rounds and Reps)
Happy Birthday Coach Janice
23 min AMRAP
46 Wall Balls 20/14
23 Power Cleans 75/55 + 95/65
46 Sit Ups + Hollow Rocks
23 Power Snatch – same bar
4 Rope Climbs + legless