GM WOD – WEDNESDAY 10.04.24 – “UNDER THE BRIDGE”
Set 1
AMRAP 3′:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
10 Weighted V-ups
Rest 1:00
Set 2
AMRAP 3′:
100m Run (Moderate pace)
10 Scap Retraction
10 Weighted V-ups
Rest 1:00
Set 3
AMRAP 3′:
100m Run (Workout pace)
5-10 Strict Pull Ups
10 Weighted V-ups
Rest 1:00
SKILLS & SPECIFIC WARM UP
Ring Dip
Take 10 minute for work on Muscle Up
EMOM 8
5 low-ring muscle-up transitions
CONDITIONING
“UNDER THE BRIDGE”
AMRAP 15
15 Ring Push Ups/20 Deficit Push Ups (Two Dumbell)
10 Ring Pull Chest To Bar
250 mt Row