WOD: Wednesday, February 19, 2014

(A) Demo Bench Press, Close Grip Bench Pres, and Spotting Technique

(B) Find a 5 Rep Close Grip Bench Press (Max Effort)

(C) Close Grip Bench w/ 2 Sec Pause at Chest (Dynamic Effort)

  • 5 @ 80% of 5RM Close Grip Bench Press from Part (B)
  • 7 @ 70%
  • 9 @ 65%
  • 11 @ 60%

(D) For Time (12 Minute Time Limit)

4 Rounds of

  • 20 Box Jumps
  • 5 Chest To Bar Pull-Ups (Sub: Ring Rows)
  • Rest 1 Minute

Nicky. Pain Face. Photo by Rafael Vega