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WOD: BASELINE
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2022/07/67875890454__D43F905C-82FA-423D-B371-8F1F1E4F5B65-373x1024.jpeg)
WOD: BASELINE
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat
AWOD
20 GHD hip extensions and GHD sit ups