Monday WOD – 111416

Connie

Connie

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. Push Jerk: 3-3-3-3-3

2. For time:
24-21-18-15 Calorie Row
18-15-12-9 Push Jerks 95/65

Fitness
1. Push Jerk: 3-3-3-3-3

2. For time:
24-21-18-15 Calorie Row
18-15-12-9 Push Jerks 115/80

Performance
WEIGHLIFTING
Jerk: 3-3-3-3-3

GYMNASTICS
EMOM 21:
30 secs of work: 30 secs rest
Min 1: Strict Pull ups
Min 2: GHDSU
Min 3: Arch Rocks

Record: Total Strict Pull ups (7 Sets)
Total GHDSU (7 Sets)
Total Arch Rocks (7 Sets)

METCON
For time:
24-21-18-15 Calorie Row
18-15-12-9 Push Jerks 135/95

ACCESSORY
10 Rds:
10 Hollow Open Bar Taps
20 Sec HS Hold