Thursday Workout: Close Grip BP, Db Snatch, Burpee Box Jump, Sit-up

STRENGTH

Close Grip Bench Press, 5 sets of 3 reps @ 20X1 Tempo

*Build each set. Hands at shoulder width apart for close grip bench press – for most people this will be right near the edge of the knurling.

WOD

Level 1

21-15-9 Reps of Each For Time:

• Alternating Dumbbell Snatch (35/20)
• Abmat Sit-up
• Burpee Box Step Up (18/12)

Level 2

30-20-10 Reps of Each For Time:

• Alternating Dumbbell Snatch (50-55/35)
• Abmat Sit-up
• Burpee Box Jump (24/20)

EXTRA CREDIT

3-5 sets: 30 Second handstand hold (against wall or free standing – add shoulder taps to make more challenging)

OPTIONAL ACTIVE RECOVERY (FOR OPEN COMPETITORS)

2-3 Sets (at conversational pace):

• 2 Minutes Rowing
• 1 Minute Rest
• 2 Minutes Bike or Jump Rope (or run if you want to brave the cold)
• 1 Minute Rest
• 2 Minutes No Push-up Burpee Low Box Step Up (i.e. set up box so that knee and hip are in line)
• 1 Minute Rest

Mobilize

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