TJ’s Gym WOD for Friday July 8th, 2011

Fletcher is in it to win it.  Buddy of Jasha’s.  The question isn’t which class will you find him in, it’s which class won’t you find him in.  He’s all over the place.  Oh, and his new haircut is the bomb.

Give Gia some love on Saturday.  She’s competing in the World Master’s Athletics Championship in the 800m up in Sacramento.  Good luck Gia, we are all pulling for you!  She wrote a very sweet post on the discussion board about her first anniversary at TJ’s Gym.  Check it out.

Shut the eff up! Or as Mark’s Daily Apple would say Understanding the Meaning of Silence.


5 Sets
A1. Kettlebell Swing 10X1 (pause at top); 10 reps (must show full control with weight overhead before moving up in weight)
Rest 30 sec
A2. Tall Box Jump 13X1; 5 reps (athlete can increase height of box from set to set)
Rest 30 sec
A3. Anchored Sit Ups; 20 reps AFAP
Rest 30 sec

B. Testing – 10min for Max Reps
Box Jump with step down (24/20)

Out of Town WOD

10 min max reps of Box Jump with step down

Mobility WOD


About tjsgym

Owner of TJ's Gym
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