TJ’s Gym WOD for Mon. Apr. 16th

Arash and Nicol.  Couple of new dudes from the mysterious “younger” generation who have started popping up around the gyms.  Marin County CrossFitters in their twenties?  Who’da thunk?

Congratulations to Gilly and Cory for competing at the Goodtimes Invitational CrossFit event on Saturday.  Don’t have the exact results for Cory but Gilly came in 6th overall!  Well done crew.

WOD 

A1. Back squat; 5-7 reps; 30×1; 4 sets
A2. Weighted Pull Up; 3-4 reps; 4 sets

3 Rounds
:45 sec – Wall ball
:15 sec – rest
:45 sec – Sumo Deadlift Hi Pull
:15 sec – rest
:45 sec – Row/Airdyne
1:15 – rest

Out of Town WOD

A1. Back squat; 5-7 reps; 30×1; 4 sets
A2. Weighted Pul Up; 3-4 reps; 4 sets

3 Rounds
:45 sec -Air Squats
:15 sec – rest
:45 sec – Burpees
:15 sec – rest
:45 sec – Run/Row/Bike
1:15 – rest

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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