TJ’s Gym WOD for Thurs. May 3rd

Boom and Kandi getting it done down in New Zealand with a great group of folks from CrossFit Queenstown.

Correction on a couple of items.  We are going to switch the Hooverball to June.  Novato’s Bring a Friend for Free date has been changed to Saturday May 12th at 8am.

WOD

Squat Speed Training
Front Squat @ 65-70% of 1RM
10sets of 2 reps; rest 60sec
—————————
Lactic Power Session
5 sets
5 Thrusters (moderate weight but still fast)
12 Burpees (as fast as possible)
30sec Airdyne/Row/Run
rest 2-3mins

Out of Town WOD

5 sets
5 Handstand Pushups
12 Burpees (as fast as possible)
30sec  Sprint
rest 2-3mins

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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