[Monday] 10.03.16 Lunch Midline + PM Metcon (Great Grinder)

Lunch
[A] Run 1 mile

[B] Find 1RM Wtd. Pull-ups
10, 20, 25, 30, 35

Got pull on #35 but could not extend passed parallel

[C] 5 min EMOM Eccentric pull-ups x3 
Tempo 5000

[D] Skill work
4x 30 seconds front lean on wall-pushing through shoulder
4x facing wall handstand hold with vertical alignment

[D] 8 EMOM
Even: 30 second hollow hold
Odd: 30 DU

PM
[A]Strength: 4x50yd Front rack KB carry (both arms)- AHAP- rest as needed between sets

#54

[B] 4 RFT:
25 Push press-#105
20 KB swings -#70
15 Burpees
Run 3 laps

26:08