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

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5 rounds for quality:

8 Ring Dips (Tempo 3101)*

5 Skin-the-cat

*Tempo: 3 second descent/negative, 1 second in bottom, press up, 1 second at extension


5 rounds:

20 Unbroken Russian KB Swings (70/53)

8 GH Raises*

To scale GH raises, set up a box in front of the GHD and come down to parallel, and then do an explosive push-up off the box to assist you back up