[Friday] 09.16.16 AM Aerobic Metcon

AM
[A] Foam Roller
15 minutes

[B] Mobility
15 minutes

[C] Midline
3x15 GSU
3x15 GHD

[D] For Time
Run 6 laps (800m)
250 DU
Every break- 7 Goblet Squats (#70)

11:09

1st UB went 70, then between 30-50.

PM
[A] Eccentric Pull-ups
5x4 (7-0-0-0)

Superset Inverted body row 5x4

[B] Eccentric T-bar row

5x4 (7-0-0-0)

50, 75, 100, 100, 110

Superset plyo push-ups 5x4

Used #25 to get a closer pull

[C] Single arm lat pulls

5x6  (0-3-0-0)

50, 50, 60,70,70

[D] 2/1 Cable Rows

5x4 (0-3-0-0)

40,40,50,50, 60