50-40-30-20 and 10 rep rounds of:
If you can't do DU's you'll sub tuck jumps. But you will work on getting DU's also...before or after the WOD. Situp standard is chest touching knees...we don't do crunches. Use and ABMAT or not but feet can be anchored.
For a great DEMO of todays WOD, you can see Chris Spealler by going to the link below.