The Foundry Union Station, The Foundry Printers Row – Extra Credit
Weightlifting
EMOM 16
1. Find a 1RM Power Snatch
2. 10 rounds every 0:45
3 TnG Power Snatch @ 70% of above
(Scale as needed)
*The extra credit is different on thursday and wednesday. If you are doing EC on thursday you should do the snatches. I apologize for the confusion.
TnG Push Jerk
Gymnastics
1. Accumulate 5 minutes hanging from the rings
2. 3 sets of max effort ring support hold
Metcon (3 Rounds for time)
Ring Support Hold