WOD (8-March-2017)

4 rounds for time of:

  • 30 GHD sit-ups
  • 30 hip extensions
  • 100-ft. handstand walk

Scaling
Both exercises on the GHD are extremely demanding of the midline, and they are followed by a skill that’s tough for people newer to gymnastics. Reduce reps and distance or back off the skill to spend time on your hands with a modification. Newer athletes should only perform GHD sit-ups in small doses.

Intermediate Option
4 rounds for time of:
20 GHD sit-ups
20 hip extensions
50-ft. handstand walk, 10 attempts max

Beginner Option
4 rounds for time of:
15 sit-ups
15 good mornings
100-ft. bear walk

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