*The gym will be closed on Monday, July 4, 2016.
For Time: 20 min. CAP
50 GHD Sit-ups
50 Burpee Box Jump Overs #24/20
50 Wall Ball Shots #20/14
50 Handstand Push-ups
*Stagger start for WOD. 3 GHD’s available. Do not spend more than 4 minutes on sit-ups.
*CAP is 20 min.
*You must have experience with GHDSU to perform in a WOD. This means at least 1 year+ accumulation and volume of doing this exercise. Otherwise, see scale below.
*Sub anchored abmat sit-ups (with dumbbells on feet) for GHDSU.
*Sub DB Press for HSPU.