Wednesday 9.21.16

FOUNDATIONS
A. Every 2 minutes on the minute for 12 minutes: deadlift x 3 reps
B. Every minute on the minute until you finish 100 KBS:
3 burpees
max effort KBS 

GPP
A. Every 2 minutes for 12 minutes: deadlift x 3 reps
B. Every minute on the minute until 100 KBS are completed:
5 burpees
max effort KBS (70/53#)

COMPETITION EXTRA
(during GPP)
Every minute on the minute for 12 minutes: speed deadlift x 4 reps @ 70% of 1RM

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