Workout of the Day⁣ Wednesday 260819⁣ ⁣ 3 rounds for time of:⁣ 30 GHD sit-ups⁣ 30 medicine-ball box step-ups⁣ 400-meter medicine-ball run⁣ ⁣ ♀ 14-lb medicine ball and a 20-inch box⁣ ♂ 20-lb medicine ball and a 24-inch box⁣ ⁣ Post time to comments.⁣ ⁣ Stimulus and Strategy:⁣ Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.⁣ ⁣ Intermediate option:⁣ 3 rounds for time of:⁣ 20 GHD sit-ups to parallel⁣ 30 medicine-ball box step-ups⁣ 400-meter medicine-ball run⁣ ⁣ ♀ 10-lb medicine ball and a 20-inch box⁣ ♂ 14-lb medicine ball and a 24-inch box⁣ ⁣...