TJ’s Gym WOD for Thurs. April 4th

Screen Shot 2013-04-03 at 6.46.16 PMOnly celebrities and dignitaries get to sit courtside.

All Levels
3 Rounds for Time
15 KBS 70/53
400m Run

rest 5 mins

3 Rounds for Time
10 Sprawl Box Jump Step Down (step ups are permitted)
Row 500m/AD 45/35 Cals

Finisher – 3 rounds not for time
25-35 Hollow Rocks
Partner Wheelbarrow Walks

Wrench
20mins – row or bike
30sec @ 85%
30sec @ 50%
* keep the pace aerobic.

Mobilize for Open Workout (specific recomendations to come)

Foundations
KBS Review
Sprawl and Burpee Mechanics – Make sure proper foot position on landing
3 Sets for Times
15 Russian KBS
200m Run
rest 1min

3 Sets for Time
10 Sprawl to Step Up
Row 300m
rest 1min

Finisher – 3 Sets of each
20 Hollow Rocks
Dip Support on rings or bars for 20-30sec

Out of Town WOD

3 Sets for Times
15 Jumping Lunges
200m Run
rest 1min

3 Sets for Time
10 Sprawl to Step Up
200m Run
rest 1min

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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