BDay Wod – Alexis - ‘Core Killa!’

                                                                            2015

Warmup:

400 m run

3 rd

10 inch worm

10 pass through

50 double unders

Strength:  

3x10 front rack lunge 

 Workout

8 min amrap

12 wall ball.  20/15

12 t2b

Rest 3 min

6 min amrap

12 oh squat 95/65

12  ab mats

Finisher 

1k Run/ Row

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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