Thursday WOD – 111016

What's the WOD?

What’s the WOD?

OUR HOLIDAY MEMBER REFERRAL PROGRAM IS BACK!
‘Tis the Season to put on extra weight and get out of shape, so now is the perfect time to bring in your Friends, Family, and Coworkers! When someone you refer completes the On-Ramp and enrolls in one of our Memberships, you will receive 50% off your Membership Rate for the next month! Just think, all you have to do is bring in your 24 closest friends and you can get a free membership for a year!

THANKSGIVING DAY WOD
I am announcing the WOD for Turkey Day, NOW: Run 5k for time! The gym will be closed. Instead, as many of you as are willing and able should meet us at Cushman Park at 8am for the Fairhaven Turkey Trot! And bring your whole family! It’s only $20 to sign up in advance and proceeds help support local food pantries! Find out more and Register at http://www.fairhaventurkeytrot.com/.

Wellness
1. The Ring Dip
Mastering the positions
Kipping efficiency
Advanced: 5×5 strict tempo ring dips @33X3

2. AMRAP 12
Shuttle run 30′ sections. 5 in round one. Increase by one length of the floor every round.
15 Push-ups

Fitness
1. The Ring Dip
Mastering the positions
Kipping efficiency
Advanced: 5×5 strict tempo ring dips @33X3

2. AMRAP 12
Shuttle run 30′ sections. 5 in round one. Increase by one length of the floor every round.
15 Ring Push-ups

Performance
ENGINE
50:00 AMRAP @6
3.5mi Bike
5 Seesaw Walks per side
50′ Walking Lunge
20 Russian Barbell Twists