WOD for Wednesday, Sept. 19th

Our crew kicked some serious ass against the Starrett’s SFCF team this past weekend.  Just not enough.  They took the cup again and left us with a reminder of their dominance in Marcus’ office.  Stick your head in to see the abomination.  We hope to have one more go by the end of this year.  And revenge will be ours.

WOD

All Levels
A. Run/Bike/Row; 30sec on;30sec off; 18mins
4 Sets
B1. DB Single Arm Overhead Step Ups (20/16″); 12 Alternating Steps; rest 20sec
B2. Ring or Regular Push Ups; 21X1; 10-12 reps; rest 20sec
B3. 20 Hollow Rocks; rest 2mins

Out of town WOD

All Levels
A. Run/Bike/Row; 30sec on;30sec off; 18mins
4 Sets
B1. Single Arm Overhead Step Ups (20/16″); 12 Alternating Steps; rest 20sec, use something heavy
B2. Ring or Regular Push Ups; 21X1; 10-12 reps; rest 20sec
B3. 20 Hollow Rocks; rest 2mins

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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