TJ’s Gym WOD for Wed. Jan. 11th

We are proud to announce that Proanox Extreme Antioxidants will be sponsoring a very special guest at the NorCal 40’s.  DJ Erwin!  Yes the same DJ Erwin who rocked the house at the NorCal Regionals last year.  Yes the same DJ Erwin who tore the roof off of the 2011 CrossFit Games at the Home Depot Center.  I can already feel the beats.

Here is your MLK Holiday Schedule for next week:

Novato

7am, 9:15 and Noon
Mill Valley
7:30am, 9:15am and On Ramp 10:15
San Rafael
6:15, 8:30, 9:30, 12:00 plus 7:15 On Ramp
Corte Madera
 6am and 8:30 and 4:00 and 4:30 kids classes.

WOD

Build to a Tough Single in the Deadlift – Perfect Form

20min AMRAP
400m Run
10 DL (225/165)

*This has potential for crushing low backs  if you aren’t smart.  Listen to your coaches and listen to yourself.

** Competitors- Try to maintain  70% effort the entire time.  3 max sets of Strict Handstand Pushups with strict hollow position.  Call eachother out.  Used bands if necessary.  NO KIPPING.

Out of Town WOD

20min AMRAP
400m Run
20 Supermen

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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