12 5 - Alexis BDay WOD

Warmup:

2 rnds
8 burpees 
20 supers
15 goblet sq
15 swings
rotator prehab

then

running clock: 

1 min jump rope 

1 min jump rope with L foot,

 1 min jump rope with R foot,

 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 

Buy-in:

8 min EMOM: 

6 strict pull ups,

 6 dips

 Workout

21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees

Finisher

stretching / mobility

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

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