Tuesday WOD – 110816

3, 2, 1...GO!

3, 2, 1…GO!

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. Sumo Deadlift: 3RM, then 3×3@90%

2. AMRAP 10
20 RKBS 44/35
15 Hurdle Hops 20/15
10 Burpees

Fitness
1. Sumo Deadlift: 3RM, then 3×3@90%

2. AMRAP 10
20 Banded RKBS 53+blue/35+red
15 Hurdle Hops 24/20
10 Burpees

Performance
WL
Power Clean: 5×3 TnG Across

STRENGTH
Sumo Deadlift: 3RM, then 3×3@90%

METCON
AMRAP 10
20 Banded RKBS 53+blue/35+blue
15 Hurdle Hops 24/20
10 Burpees

ACCESSORY
1. GHR: 4×5 – 3 second eccentric
2. Frog Pump: 3xME UB