Thursday, March 6th

 In Workout of the Day

Main – WOD

Close Grip Bench Press (3-3-3-3)

Standard bench press form but with grip ~6 inches closer.
Spend 10 minutes performing 4 sets of 3 repetitions. Rest at least 2 minutes between each attempt (use running clock as a guide). Increase weight each set as needed.

*Make sure you have a spotter near by!

Wide Grip Bench Press (3-3-3-3)

Standard bench press form with grip ~6 inches wider than normal.
Spend 10 minutes performing 4 sets of 3 repetitions. Rest at least 2 minutes between each attempt. Increase weight each set as needed.

Jacked (Time)

For Time:
500m Row
50 Pull-ups
500m Row
Rx =
Unassisted pull-ups

Scaled =
Jumping pull-ups

Time Cap = 10:00

Cool Down

Accumulate 50 weighted sit-ups

Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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