TJ’s Gym WOD for Fri. June 15th

Rick W after in blue, before in grey, has lost over 30lbs and is eating up the community aspect of this program like the donuts he used to put away.  Perfect example of how to be successful in our gym.  Just ask him.  He’ll tell you how it’s done.


A. Box Squat – Speed Day
10 Sets of 2 reps; 11X1
rest 45-60sec

B. 4 Sets For Times
Row 500m
Run 400m
rest 3mins
*Save 30mins for this coaches

C. FLR to finish – 1 Max Set
Out of Town WOD

Run 400m

50 Mt Climbers (2 is 1)

3 min rest

4 sets
Mobility WOD 

About tjsgym

Owner of TJ's Gym
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