WOD: Complete as many rounds as possible in 12 minutes of:
-20 GHD sit-ups
-5 strict muscle-ups
Scaling Despite the volume of GHD sit-ups and the strength required for strict muscle-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the muscle-up modifications.
Intermediate Option Complete as many rounds as possible in 12 minutes of:
-15 GHD sit-ups
-5 assisted muscle-ups (coach-spotted, jumping, negatives, or transitions) https://www.youtube.com/watch?v=O6GtxS1RoPM
Beginner Option Complete as many rounds as possible in 12 minutes of:
-15 sit-ups -5 assisted pull-ups
-5 assisted dips