Monday WOD – 112816

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BLACK FRIDAY DEAL!
Pre-pay your 2017 Membership and get 2 Months for FREE! Save up to $260! Click here!
Limited to first 10 Members who take advantage of this offer! Offer expires at 11:59pm on 11/30/2016.

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!

WORKOUT OF THE DAY

Wellness
1. Push Jerk: 3RM, then 2×3@90%

2. 10×1:00 Row/1:00 Rest
Record total meters rowed.

Fitness
1. Push Jerk: 3RM, then 2×3@90%

2. 10×1:00 Row/1:00 Rest
Record total meters rowed.

Performance
WL
Jerk: 3RM, then 2×3@90%

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
10×1:00 Row/1:00 Rest
Record total meters rowed.

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