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Thursday WOD

CrossFit PTC – WOD

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Z-Press (5×8 barbell z press)

https://youtu.be/kj16PSRuwKA

Take bar from floor.

Work up to heavy set of 8 for the day with NO LEANING.

Between sets, complete:

– 16 Renegade rows on dumbbells (8 each side, alternate reps) –https://youtu.be/PJpTBj4ilZw

– 20 russian twists (20 total, add weight if able. Complete the reps slow and controlled)

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP of:

4 chin ups (palms towards you)

8 plyo push ups

12 squat + plate hop

**scale chin ups to very hard ring rows with palms facing you.

25# bumpers used for plyo push ups – https://youtu.be/s11x3f146qk

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