Free MOGA tomorrow at noon in SR. TJ’s Gym WOD for Tues. Mar 19th

Screen Shot 2013-03-18 at 8.12.02 PMFrom Greg Crane

WOD

All Levels
A1. Thruster; 3-3-2-2-2; rest 90sec
A2. Weigthed Strict Pull Ups (supinated); 3-4reps; rest 90sec; 5 sets

3 Sets for Total Time
Row 350 or AD 25 Cals
12 Thrusters (75/55 – lighter)
12 Burpees no jump/no clap
rest 1min

Wrench
A1. Thruster; 3-3-2-2-2; rest 90sec
A2. Weigthed Strict Pull Ups (supinated); 3-4reps; rest 90sec; 5 sets

12min AMRAP
Row 350
12 Thrusters (75/55 – lighter)
12 Burpees no jump/no clap

Foundations
A1. Thruster; 5reps; rest 90sec; 4 sets
A2. Weigthed Strict Pull Ups (supinated); 3-4reps; 4 sets
3 Sets for Total Time
Row 300
12 Thrusters (light)
8 Burpee (no jump/no clap)
rest 1min

Out of Town WOD

3 Sets for Total Time
Run 300
12 Jumping Squats
8 Burpee (no jump/no clap)
rest 1min

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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