Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!
Pull ups and Dips: 4x3 Negatives with 3 sec decent
30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)
Bar Muscle Drill
Straight arm Drill (Tabata style, 8rds, 20/10)
Banded swing drill 5-8 Reps
Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms
3 positiong swing drll 5-8 Reps
Arch/Scoop/Hollow Pull Down
20min AMRAP 4 burpees 13 hang power cleans (115/75)
7 hang power snatches (115/75)
7 keg stands (HSPU) 41 sit ups