WOD: 3 rounds for time:
30 GHD sit-ups
30 med-ball box step-ups (20/24 in) (14/20 lb)
400-m med-ball run
Intermediate: 3 rounds for time:
20 GHD sit-ups to parallel
30 med-ball box step-ups (20/24 in) (10/14 lb)
400-m med-ball run
Beginner: 3 rounds for time:
20 sit-ups
20 med-ball box step-ups (12 in) (6/10 lb)
200-m run
Home Workout: 3 rounds for time:
30 sit-ups
30 single-dumbbell box step-ups (20/24 in) (15/20 lb)
400-meter dumbbell run
Cool down: 2 sets:
:30 calf stretch/leg
:30 standing pike stretch