We're bringing new strength work to the Foundry! I spent all day Sunday in a seminar with Mark Bell, a guy who has a 1000lb back squat, and knows a thing or two about getting strong! We have no desire to be that strong (because to do so would compromise other areas of fitness), but we can use the same techniques to increase our own strength.
Since everyone can benefit from more strength, we're going to program a bit more strength work into our workouts. If our raw strength is higher, our performance on metcons can greatly improve. For instance, a workout like Diane (21-15-9 reps of 225lb deadlifts and handstand pushups) becomes much easier as your max deadlift goes from 300 to 400lbs!
Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps