The Foundry Printers Row, The Foundry Union Station – Extra Credit
Metcon
For Time:
25/20 cal Ski Erg
5 Muscle Ups*
*Muscle Ups scaled to Jumping Muscle Ups
Metcon (Time)
Record total reps
Gymnastics
3 x 50 ft. HS Walk
*Scale to 3 x 10 wall walks with 10 second pause hold at the top
Handstand Walk
Record distance walked, or total number of wall walks performed
Accessory
Complete 21-15-9 reps @ easy-moderate pace:
-Medball GHD sit ups (20/14)
-Barbell back extensions (10-20kg bar)