TJ’s Gym WOD for Sat. Dec 8th and Sunday Dec 9th

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Chanukah Bear Tracks.  Happy Festival of Lights for the next eight days to you crazy kids.  Thank you to our friends who made tonight very special.

Next Monday try a MOGA class with Amina. First one is free. 9:30am  in OG2.   Mondays and Fridays.

Monday night Dr Allison will be hosting her world famous Women’s Discussion Group in San Rafael at 7:20 pm

WOD for Saturday

All Levels
11min ARMAP
Row 250/Airdyne 20 Cals
12 Wall Balls
12 KBS
8 Push Ups
rest 4mins
11min AMRAP
Run 300m
10 Pull Ups
7 Hang Power Cleans (95/65)
5 Burpees

Foundations
Skill Work – hang power clean
10min ARMAP
Row 250/Airdyne 20 Cals
12 Wall Balls
12 KBS
8 Push Ups
rest as needed
10min AMRAP
Run 300m
10 Pull Ups
7 Hang Power Cleans (95/65)
5 Burpees

Out of Town WOD
11min ARMAP
Run 200
12 squats
12 Sit-ups
8 Push Ups
rest 4mins
11min AMRAP
Run 300m
10 Pull Ups
7 Walking lunge steps
5 Burpees

WOD for Sunday

A. 1 Power Clean + 2 Squat Cleans
Build to heavy over 5-6 sets. Try to beat last week’s weight on the last set.

B. Partner 10 min AMRAP – alternate exercises
5 Power Cleans 135/95
10 DB Push-press 45/25
25 Double-unders

C. 5 min jog/bike/row cooldown @ 50%

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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