GM WOD – MONDAY 08.05.22 – “THE BRIDGE”
MOBILITY & WARM UP
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
“THE BRIDGE”
AMRAP 15
15 Ring Row From Box
10 Ring Dips
200 mt Run
