Thursday’s WOD - 7/5/2018

Skill: Intro to Z Press EMOM x16 1st: 12/10 Calorie Row (Strapless) 2nd: 10 KB Z Press 3rd: 30sec Handstand Hold 4th: 30sec Supinated-grip dead hang on rig Strength: Strict Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 1x2@80%ww 4x2@90%ww 1xAMRAP@80%ww REST >90s between sets WOD: For Time: 80/64 Calorie Row 20 Push Press @ 60-70% / 6-8 UB reps (155/105) 40/32 Calorie Row 10 Push Press . Accessory Work: 3RNFT: 1 min R/L Side plank 1 min Front rack hold @ 185/125 15 Strict knees to chest on rig