AMIE TRAHAN'S B-DAY WOD

1. WARM UP
A. Mobility

- Foam Roll: IT-Band
- Band: Samson w/ Internal Rotation
- Rings: Hamstrings & Lats

B. Dynamic Warm Up
- Run 800m

C. Burgener Warm Up

2. BUY IN
A. POSE Run Drills
- POSE
- Pony
- Foot Pulls
- Change of Support
- Foot Tapping
- Wall Lean
- Front Lunge

B. 10 sets of 5 Strict Bar Pullups
Form is hollow, tight, toes pointed, with active lat active
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip
- Mixed Grip
- Opposite Mixed Grip
- Over grip
- Under Grip

3. WOD
21-15-9 reps for time:
- KB Swings (70/53#)
- Thrusters (95/65#)

4. CASH OUT
A. Hollow Rock, 100 reps AFAP with form

B. Tabata (20:10x8)
- Sledgehammers
- Rest 2 intervals
- Burpees
- Rest 2 intervals
- Sledgehammers