TJ’s Gym WOD for Fri. Jan. 13th

Paleocakes is another one of our amazing sponsors.  They will be at the NorCal 40’s selling amazing paleo treats.  They supported our TJ’s Games so we have a special place in our hearts for them.

MLK Schedule for next week is as follows:

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

A1. Back Squat 40X1; 4-6 reps; 4 sets, rest 2mins
A2. Ring Rows 30X1; 10-12 reps; 4 sets, rest 2mins

5 Sets
30sec Thrusters (95/65)
30sec Pull Ups
rest 60sec

*Competitors-Accumulate 100 Seconds of L-Sit,  12 Hollow Rocks every time you rest.

Out of Town WOD

100 Hollow Rocks then:

30 Sec of Burpees

30 Sec of Squats

Rest 1 minute

5 Sets

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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