Wednesday 5.11.16

FOUNDATIONS
A. Every 3 minutes for 15 minutes: 10 reverse lunges with barbell in the front rack position + 10 wall squats
B. 4 rounds for time:
10 knee raises
20 KBS
80 single unders

GPP
A. Every 3 minutes for 15 minutes: back squat x 4-6 reps @ 30x1
B. 4 rounds for time:
10 T2B
20 KBS (70/53#)
40 double unders
rest 2 minutes

COMPETITION EXTRA
A. Every 3 minutes for 15 minutes: front squat x 1 rep, building to heavy single
B. 5 sets of: 
Run 400m
rest 3 minutes