CrossFit GBAR3 WOD
STRENGTH (see 01.21.21)
weighted pull up OR flex arm hang for time 1-1-1
WOD
21-15-9
DB thruster, 45/30
pull ups
DB bench press
row, cal.
AWOD
20 GHD hip extensions and sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2023/08/crossfit-gbar3-workout-aug2823-369x1024.jpeg)
STRENGTH (see 01.21.21)
weighted pull up OR flex arm hang for time 1-1-1
WOD
21-15-9
DB thruster, 45/30
pull ups
DB bench press
row, cal.
AWOD
20 GHD hip extensions and sit ups