Warm up

4 rounds for time of:
25 Ab-mat sit-ups, with weight behand neck
15-ft. rope climb, 3 ascents
400-meter run

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Scaling this WOD:

If you have never done a GHD sit-up, practice a variation in the warm-up, then choose an alternative for the workout. If you have not recently done a high volume of GHD sit-ups, reduce the reps, range of motion, or both. Choose a rope climb variation that can be completed in approximately 2 minutes or less.