12 5 - Alexis BDay WoD

                                2015

Warmup:   

50 1-leg jrope, R-L

3 rounds
10 Samson Stretch 
8 Pass Thru
30 sec side plank, r -l
4 turkish getups

Buy-in:  

400m farmers walk.   two hands

Workout:   

50 wall ball 20/14
10 ground to OH (135/95)  
40 wall ball 
15 g2OH  
30 wall ball
20 G2OH.   

Finisher

4 rounds:

20 wallball situps

20 over-shoulder toss

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

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