Wednesday 181205

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups

Scroll for scaling options.
Post rounds completed to comments.

Related content:
• The GHD Sit-Up
• The Strict Muscle-Up

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

Beginner Option
Complete as many rounds as possible in 12 minutes of:
15 sit-ups
5 assisted pull-ups
5 assisted dips