The Foundry Printers Row, The Foundry Union Station – Extra Credit
Skill Work
Metcon (No Measure)
EMOM 12
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
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)