TJ’s Gym WOD for Thurs. Dec. 22nd

This is Luke’s pre-Holiday beard look.  He’s got the beard rocking now because they don’t pay him enough to give a rat’s you know what  to care from Thanksgiving to New Years.  He’s mailing it in.  Told me himself.  Not really but that’s what I imagined his beard is all about.

Holiday Schedule for the next two weeks.

No classes at any gyms on Sunday, 12/25 and Sunday, 1/1.

Monday, 12/26 and Monday, 1/2/2012 Limited Schedule as Follows:
8:30am and 9:30am in San Rafael
8:30am in Corte Madera
9:15am in Novato
9:15am in Mill Valley
NO OTHER CLASSES on MONDAY, 12/26 or 1/2 at any gyms.
Thanks and Happy Holidays!

Thank you once again Coach Boyd for another referral.  Liftbigeatbig.com.  Another best way to kill a few hours.

WOD

A. Front Squat – 3×5 (find a challenging weight that you can perform al 5 sets of 3 reps with)
B. Push Press – 3×5 (find a challenging weight that you can perform al 5 sets of 3 reps with)
+
10-9-8-7-6-5-4-3-2-1
Wall Ball
Pull Up

Competitors: Strict Pullups in Metcon.  Accumulate 120 seconds of L Sit after the WOD at own pace.  5 minutes of lacrosse ball in glutes and hip flexors.

Out of Town WOD

3×5 Pistols or pistol modification

3×5 Wall Facing Handstand Pushups

then

10-9-8-7-6-5-4-3-2-1
Burpees
Pull Ups
Mobility WOD

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About tjsgym

Owner of TJ's Gym
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