The Foundry Printers Row, The Foundry Union Station – Extra Credit

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Skill Work

Metcon (No Measure)


odd: Ring Support Hold* for 30 sec

even: Ring Dip Hold** for 30 sec

*Ring Support Hold = hold top of a ring dip (squeeze rings into your pockets)

**Ring Dip Hold = hold bottom of a ring dip
Treat each minute as 30 sec work/30 sec rest, and during the work portion spend as much time as possible in the hold. I don’t expect you to be able to hold 30 seconds every time.


Metcon (Time)

Barbell Conditioning (Air Force)

For Time:

20 Thrusters (95/65)

20 Sumo deadlift high pulls (95/65)

20 Push jerks (95/65)

20 Overhead squats (95/65)

20 Front squat (95/65)