The Foundry Printers Row, The Foundry Union Station – Extra Credit
Weightlifting
Overhead Squat
1-1-1-1-1
Find a new 1RM
*Just to be clear this rep scheme indicates that you will perform 5 heavy singles near your max – and at some point attempt a PR (if you are able to hit your current max without any technical breakdowns)
Overhead Squat
Metcon
10-8-6-4-2:
Heavy Wallballs (30/20)
Power Clean (155/105)
Metcon (Time)
Gymnastics
Accumulate 2 minutes in a freestanding handstand hold
OR
3 x max effort handstand hold on a wall