TJ’s Gym WOD for Fri. Mar. 16th

Howmuchyabench!  With Paul Farbstein and Josh Chassman.

Dr Allison getting her interview on about the Power of Community!

Open Gym in SR tomorrow night.  Rumor has it Dylan is going four digits on the Total.

Seminar #5 this Sunday in San Rafael.  Pullup and Muscle Up Progression.

WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 to ten feet for men and 14lb to 9ft for women
90 Double-unders
30 Muscle-ups

You can sub jumping pullups, banded pullups (with the coaches ok) or strict pullups for muscle ups.

*We have a very big, traditional workout for Saturday.  Most of you know what it is but because of tradition I just can’t bring myself to announce what it is on the blog even though it’s the worst kept secret in the gym.  If you are planning to come on Friday and Saturday this week I would suggest you replace the wall balls with sprawls or situps and that’s all I’m going to say.

Out of Town WOD

Complete as many rounds and reps as possible in 12 minutes of:
150 Situps
90 Double-unders
30 Sprawls

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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