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Friday July 1 2016

NEWS:

*The gym will be closed on Monday, July 4, 2016.

WARM-UP:

WOD:

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

FORMAT:

*Stagger start for WOD. 3 GHD’s available. Do not spend more than 4 minutes on sit-ups.

*For completion. 

*CAP is 20 min.

SCALING:

*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.

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