Delayed presents from Santa continue to arrive down the Intrepid chimney. Those of you who braved the rain and chilly weather likely saw me assembling the odd contraption above. For those who aren’t familiar with it, it is called a Glute-Ham Developer (or GHD for short). If you’ve never seen one, you probably wonder what the heck you are supposed to do with it. Here’s a quick look at the fun to come…

The GHD Situp:

Back Extensions:

Last, but certainly not least, the entire reason the device was created — the Glute-Ham Raise. This brutally tough movement is excellent for working the glutes and hamstrings (hence the name):

If you’ve already joined us for all three workouts this week and choose to come in today for a recovery day, feel free to try out the GHD!

WOD 1.21.10

Make Up Day