TJ’s Gym WOD for Tues. Apr. 17th

Jen Nevin and Tony A finishing the Marin 1/2 Marathon a couple of weeks ago.  Studs.

We’ve got a few people interested in a simple sugar challenge.  I have a sign up board in San Rafael.  30 days, no sugar.  You can email me if you want me to put your name on the board.  $50 bucks goes into the pot.  Top 10% split the money.  H0nor system.  You need to post on the dboard everyday that you didn’t eat sugar.  That way you need to lie in writing.  It starts May 1st.  I can start a thread on the dboard today.

I need five men and five women from the Competitors Program who would like to compete against San Francisco CrossFit in Mill Valley this Sunday from 9:30am to Noon.  $10 bucks to go head to head, mano a mano with another team of other ferocious competitors who didn’t quite make it to Regionals either.  If the competitors drag their feet I’m happy to include other gym members who want to throw down.  First ten emailers are in.  Spectators are welcome.

WOD 

Running Warm Up Drills
400m Run
rest 3mins
400m Run
rest 3 mins
200m Run
rest 90sec
200m Run
record split times

7min AMRAP – Ascending Ladder
3 Deadlifts (225/145)
3 Ring Push Ups
6 Deadlifts
6 Ring Push Ups
9 Deadlifts
9 Ring Push Ups
12 Deadlifts
12 Ring Push Ups

Out of Town WOD

Running Warm Up Drills
400m Run
rest 3mins
400m Run
rest 3 mins
200m Run
rest 90sec
200m Run
record split times

7min AMRAP – Ascending Ladder
3 Sprawls
3 Pushups
6 Sprawls
6  Push Ups
9 Sprawls
9  Push Ups
12 Sprawls
12 Push Ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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