One of the best WODS from this years CrossFit Games. We have made a couple of minor modifications based on equipment and scale of the athletes, so please have a look and decide what works best for you. If in doubt…ask your coach.
80 GHD sit-ups
60 single-leg squats, alternating
20 push presses, 100 / 70-lb. dumbbell
2 rounds of
40 GHD Situps
30 alternating pistols
20 Calorie Row
10 push press
20 GHD Situps
15 alternating pistols
10- Cal Row
5 Push Press
In scaled versions, Pullups can be banded, seated, ring rows.
GHD can be Atomic Situps, Pistols can be from seated, or top of box,and push press scaled by weight.
Kashout 4 Keeners
2 minutes per side Couch Stretch
2 minutes per side Pidgeon Stretch