TJ’s Gym WOD for Fri. Dec 21st

dec21

Abby rocking some sweet OHS

Check out JJ getting tortured by KStar on the Mobility WOD below.  Also look for the celebrity sighting.

I’ve got the Metabolic at 5:45a tomorrow morning so put up or shut up.

How’s this for a great last-minute gift idea?
25% off our introductory series for your friend or family member.  They will get an intro and either 4 protocol sessions (SR, CM, Novato) or 9 Foundations classes (Mill Valley).  The discounted pricing is $201.75 for intro plus protocols or $172.50 for intro plus Foundations (for MV newcomers).
Email allison@tjsgym.com for a sharp gift certificate.

WOD 

All Levels
A1. Front Squat – 2-3 Reps Tough; rest 10sec; 4 sets
A2. Back Squat; AMRAP (-2); rest 30sec; 4 sets
A3. Strict Pull Up; AMRAP; rest 3mins; 4 sets

Row/Bike/Run – High Effort Aerobic Work
30sec @ High Effort
30sec Rest
60sec @ High Effot
30sec Rest
6 sets

Wrench

A1, A2 and A3 Same as All Levels

Partner workout;
Row/Bike/Run at 100% for 60 seconds.
Partner accumulates as many muscle ups as possible. Switch. 14 minutes

Great conversation with Marcus about how the best athletes in the game perform at least one MAP session per week.  Just sayin’

Metabolic

Show up and take your medicine.

Foundations

A1. Front Squat – 3 Reps; rest 20sec; 4 sets
A2. Back Squat; 5-8 Reps; rest 20sec; 4 sets
A3. Strict Pull Up; 5-7 reps; rest 1min; 4 sets

4 Rounds for time
10 Thrusters
10 Jumping Pull Ups
15 KBS

Out of Town WOD

6 Rounds for time
10 Jumping Squats
10 Jumping Pull Ups
15 Situps

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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