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
12:04
55#
75# bp
10:59 w/ 30# DB otherwise RX