WOD = Complete as many rounds as possible in 15 minutes of:
-21 GHD sit-ups
-14 single-arm dumbbell push jerks
Use a single, heavy dumbbell at a weight you can move well, and alternate arms each rep.
Scaling Avoid a high volume of reps per set on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.
Intermediate Option Complete as many rounds as possible in 15 minutes of: -14 GHD sit-ups -14 single-arm dumbbell push jerks
Beginner Option Complete as many rounds as possible in 15 minutes of: -21 hollow rocks -14 single-arm dumbbell push jerks