Monday WOD – 112116

holiday-2016

THANKSGIVING SCHEDULE
Wednesday – Last class at 5:30pm
Thursday – CLOSED! WOD: Run 5K! Join us for the Fairhaven Turkey Trot! You can register here!
Black Friday – Classes at 8:30 and 9:30am ONLY!

WCCF HOLIDAY PARTY – DEC 10th 5:30pm @ HEDBLOM HOUSEHOLD
RSVP here: https://www.facebook.com/events/1824390417806124/

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!

Wellness
1. Push Jerk: 3-3-3-3-3

2. 5x500m Row – Rest 1:1
PACING! Aim to keep ALL intervals within 5 seconds +/- of your first 500m.
Record times for all rounds.

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

2. 5x500m Row – Rest 1:1
PACING! Aim to keep ALL intervals within 5 seconds +/- of your first 500m.
Record times for all rounds.

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

GYMNASTICS
4 sets:
5 Bar Taps
5 Pull Ups
5 CTB Pull ups
rest 60 secs Between sets
Last Set 5-5-ME CTB Pull ups

METCON
7x500m Row @32-34 Strokes per minute – Rest 1:1
PACING! Aim to keep ALL intervals within 5 seconds +/- of your first 500m.
Record times for all rounds.

ACCESSORY
3 x 12 Supinated Grip Bar Rows @3X1 tempo
rest 60 secs between