TJ’s Gym WOD for Fri. May 11th

Would you mess with this dude in the prison yard?  Hell no.  ALow ain’t playin’ no more!

Team TJ’s:  2009 Regionals in Irvine, CA

WOD

A. Deadlift – Speed Day (12X1 – must be explosive off the ground)
55-65% of new 1RM 8 sets of 3 reps; rest 45-60sec

3 Sets w/ same effort on all sets
B1. Airdyne 30/24 Cals/Row 300m @ 90%; rest 45sec
B2. 20 Burpees @ 90%; rest 45 sec
B3. 20 Thrusters (95/65); rest 90sec

Out of Town WOD

3 Sets w/ same effort on all sets

B1. Sprint 100m@ 90%; rest 45sec
B2. 20 Burpees @ 90%; rest 45 sec
B3. 20 Up and Over Box Jumps ; rest 90sec

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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