TJ’s Gym WOD for Fri. Dec. 30th

Tia and Michael.  Tia is the one with perfect technique.  Michael’s just happy to be here.

The Biggest Winner.  Coming in January.

The Secret to Bulgarian Weight Training.

Regular schedule on Saturday, no classes on Sunday.

Monday, 1/2/2012 Limited Schedule as Follows:

OnRamp at 7:15am in San Rafael and 10:15am in Mill Valley
Regular Classes:
8:30am and 9:30am in San Rafael
8:30am in Corte Madera
9:15am in Novato
9:15am in Mill Valley

WOD

A. EMOM for 12mins
3 Front Squats (155/105)
15 Double Unders/Lateral Hops

*competitor’s-unbroken double unders or start the round over.

B. 30-25-20 Unbroken Wall Ball sets for time
*20/14

**competitor’s clear the top black line every rep

C. 75 Hollow Rocks – not for time but for perfection

***Competitor’s- Add 75 second plank hold and accumulate 75 seconds of L-sit

Out of Town WOD
A. EMOM for 12mins
3 Front Squats (155/105)
15 Double Unders/Lateral Hops

B. 30-25-20 Unbroken Wall Ball sets for time
*20/14

C. 75 Hollow Rocks – not for time but for perfection

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Fri. Dec. 30th

  1. Greg says:

    Look at you with the Hipstamatic photos!

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