TJ’s Gym WOD for Sat. March 16th

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Since St. Patrick’s Day is on Sunday and we have so many people doing the Open and because I said so, we are doing Murph tomorrow.  I can’t believe I am saying this at such a late hour but I will be opening the SR gym at 6:45am so I can squeeze the workout in before 8am.  If anyone would like to join me you will be welcomed by feeling awesome about yourself while blowing my doors off on the run.  It’s medicine taking time.

Regular class schedule for all Mill Valley classes and Open workout at 11am there.  Novato has a regular class at 7:30 and Open workout at 9am.  Corte Madera has regular class at 8am and San Rafael has regular classes at 7:30 and 8:30.  Open workout at 9:30 class through whenever we finish.

 WOD 

All Levels
“Murph”

1mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1mile run

*wear 20lb vest if you have it

Scaling options for all. Please stay within your limits

Wrench
CrossFit Open 13.2

Foundations
A. Hang Power Snatch + OHS; both movements back to back; focus on skill

4 Rounds for time
5 Hnag Power Snatch to OHS
10 Push Ups

rest 2mins – then
4 Rounds for time
5 Burpees
10 Air Squats

Finisher – Tabata Sit Ups

Out of Town WOD 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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