Today we get to have an early celebration of Dana H.’s birthday! Dana has been a huge supporter of StrongFit/CrossFit OneFifty and we are so grateful to be doing this workout with her today. Happy early birthday, Dana, we hope you and your family have a good time!

Move

30 Minute AMRAP:

500m Row
6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Air Squats (or DB Squats)
2 Minute Rest

Train

“Get Our Haynes On You”

Buy-in: 1972m Row

THEN:
10 Rounds:
6 Deadlifts @ 95/65
6 Hang Power Cleans
6 Front Squats

Cash-out: 51 Burpees

Stimulus

This is a long workout. Select a weight that you could do unbroken but break up strategically for the workout. Option to use light dumbbells instead as a recovery workout