Friday WOD – 111116

The Devil's Tricycle is waiting for you...

The Devil’s Tricycle is waiting for you…

HAPPY VETERANS DAY!
We will have a REGULAR FRIDAY SCHEDULE TODAY! We will be performing a HERO WOD to honor all our Veterans on Saturday morning!

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. Back Squat: 3RM, then 2×3@90%

2. 7 rounds:
AAB 0:30 MAX EFFORT
15 jumping squats
Rest 90s

Fitness
1. Back Squat: 3RM, then 2×3@90%

2. 7 rounds:
AAB 0:30 MAX EFFORT
15 jumping squats
Rest 90s

Performance
STRENGTH
Back Squat: 3RM, then 2×3@90%

METCON
7 rounds:
AAB 0:30 MAX EFFORT
15 jumping squats
Rest 90s

GYMNASTICS
4 x 6 Kipping Def Handstand Push up + 10 Sec Hold (at end of set)

ACCESSORY
5 x 10 Superset:
Hollow Rocks
Barbell Good Mornings
DB OH Press (40/20)
Rest as needed