TJ’s Gym WOD for Mon. Jan 14th

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Here is what I promise.  I promise the gyms will all be open tomorrow.  All of the classes will have exuberant coaches and willing athletes.  If you happen to be in the right place at the right time you may even come in contact with Lisa Rendic ,who placed first in the Masters Division at the OC Throwdown this weekend and/or Marcus Filly who placed  9th in the Men’s Pro Division.  This event pits the fittest human beings against each other outside of the CrossFit Games.  There was an online qualifier for this event and most all of the athletes who competed are top five in their regions around the globe.   This is pretty cool and it should be celebrated.  There should be no panic or angst or fear by what is to follow underneath this paragraph.  Lets show up with the same confidence, grace and ethic or fellow TJ’s Gym family members did down in SoCal this weekend.  The Wrench and Foundations as well as a Competitors taper program will all be up tomorrow night.

WOD 

A1. Hang Power Snatch 3 Tough Reps; rest 30sec; 5 sets
A2. 5 Tall Box Jumps; rest 90sec; 5 sets

For Time
30 Wall Balls
15 Hang Power Snatch
25 Wall Balls
12 Hang Power Snatch
20 Wall Balls
9 Hang Power Snatch

Metabolic

Row 1000m

30 Wall Balls
15 DB Ground to Overhead

10 Situps
25 Wall Balls
12 DB Ground to Overhead

20 Situps
20 Wall Balls
9 DB Ground to Overhead

30 Situps

Run 800m

Out of Town WOD

30 Squats
15 Burpees
25 Squats
12 Burpees
20 Squats
9 Burpees

400m Run

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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