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20 July 2012 – “Baseline Redux”


20 July 2012 – “Baseline Redux”

Warm- up
Run to JITB and back

7 Push-ups

7 Air Squats


WOD- “Baseline Redux”

Complete Baseline WOD four times (with 5:00 minute rest between efforts)

500m Row

40 Air Squats

30 AbMat Situps

20 Strict Pushups

10 Pullups


500m Row

40 Jumping Lunges

30 Decline Push-ups

20 Knees to Elbow

10 Reverse Grip Pull-ups


500m Row

40 Wall Ball

30 Push Press (45/15)

20 Toes to Bar

10 Mountain Climber Pull-ups


500m Row

40 Pistols (or progressions)

30 Hand Stand Push-ups

20 GHD Sit-ups

10 Muscle Ups

Partner up, challenge each other and RACE!!!!!!!! Get Motivated!!!!!!


Optional Cool Down
3×15 GHD Back Extensions


Two of our newest clients Jackie and Lindsay could not finish the 4th part of the Baseline Redux during class today (they had to leave!) but finished it on their own. PURE AWESOMENESS.






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