11.29.17 - WOD - Amoskeag

11.29.17 – WOD

CrossFit Amoskeag – WOD

Back Squat (3×5. build from last.)

Metcon (AMRAP – Reps)

3Min AMRAP

5 Box Jumps

10 Thrusters 115/75

15 Wall Balls

20 DB Snatch 50/35

Rest 3 Min

x4

Metcon (Weight)

Optional Cash Out

30s Ring Support Hold

10 Seated Kettlebell/Dumbbell Z-Press – slow eccentric

10 Plyo Push Ups (to a target)

x3

weight of z-press

z-press: https://www.youtube.com/watch?v=6H8NEkTvGOQ

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