The Foundry Printers Row, The Foundry Union Station – Competitor
There is no scheduled class for competitors on Saturday due to our PR event. Please come in when you can to get the work done. And obviously come to the Paleo thanksgiving at 6pm…
Gymnastics
5×10 Shoulder Taps – Freestanding if possible
Handstand walk practice – Add turns, elevation or add shoulder taps/hspu mid walk
Density
OTM7
3-5 Strict Deficit HSPU – Go from as much deficit as possible, maintaining minimum 3 reps every minute
Assistance
6×2 Barbell Back Rack Vertical Jumps
Strength
15 Rounds
3 Back squats every :45 @ 75%
Metcon
Metcon (Time)
5 Rounds
15 Thrusters 95/65
15 Pull Ups
Assistance
3×30 Russian Twists 55/35