Wednesday WOD – 110216

Referral Program

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!

ANNOUNCING PRE-ORDERS FOR BASEBALL TEES!
These are unisex baseball tees aka raglan tees with 3/4 sleeves. Next Level Tri-blend sizes are XS-3XL.
Price is $28!! Let us know Color and Size to PRE-ORDER yours today!
We are not going to be ordering a huge stock of sizes above what people pre-order. So if you want to guarantee you get the size and color you want, pre-order by FRIDAY!

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. Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

2. 3 Rounds for time:
400m Run
25-20-15 Push-ups

Fitness
1. Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

2. 3 Rounds for time:
400m Run
25-20-15 Ring Dips

Performance
GYMNASTICS
10 x 2 Strict Ring Muscle up
Rest 90 secs between Sets:
Try and get as many STRICT Ring Muscle ups as you can
If your pull Fatigues Scale Down to Half BW Ring Muscle Up

WL
Power Position Snatch: 5×1, add 5-10lbs to last week’s top weight

METCON
3 Rounds for time:
400m Run
25-20-15 Ring Dips

ACCESSORY
100 DB Bowtie Hollow Rocks
every time you break perform 3 Kipping Head to mat HSPUs

ENGINE
Row 4000m for time.