Saturday WOD – 111916

161119

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/.

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

Wellness
WIth a Partner, AMRAP 25:
80 Calories Assault Bike
60 KB Snatches
40 Power Cleans
40 Burpees
60 Ring Rows
150 Single Unders each.

One partner works at a time. All work is shared reps except the Single Unders.

Fitness
WIth a Partner, AMRAP 25:
100 Calories Assault Bike
75 KB Snatches 53/35
50 Power Cleans 135/95
50 Burpees
75 Pull-ups
100 Double Unders each.

One partner works at a time. All work is shared reps except the Double Unders.

Performance
WL
1. Snatch: 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 3 attempts above 90%

2. Clean & Jerk: 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 3 attempts above 90%

METCON
WIth a Partner, AMRAP 25:
100 Calories Assault Bike
75 KB Snatches 53/35
50 Power Cleans 155/105
50 Burpees
75 C2B Pull-ups
100 Double Unders each.

One partner works at a time. All work is shared reps except the Double Unders.