In the GHD sit up, a sharp extension of the legs on the way up engages the rectus femoris and accelerates the torso's ascent.
Strength
A. 5 x 1 Split Jerk
B. 4 x 3 Pause (2 sec) Back Squat
C. 30 GHD Sit Up - AQAP
6pm CompWOD followed by a Social Gathering!!
Open WOD 12.4
AMRAP for 12min
150 Wall Ball
90 Double Under
30 Muscle Up
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