Wednesday WOD – 110916

Crawl & Carry

Crawl & Carry

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. Power Position Snatch + 2 OHS: 7 sets

2. 5 Rounds for time:
80 Single Unders
12 V-ups
Rest 1:00

Fitness
1. Power Position Snatch + 2 OHS: 7 sets

2. 5 Rounds for time:
40 Double Unders
12 Toes to Bar
Rest 1:00

Performance
GYMNASTICS
4 sets:
Perform 1 set of Max Muscle ups @ 60% of your 1 RM
Immediately Perform a max set of Pull ups Hanging on Rings
rest 120 secs
TEST: MAX UB Set

WL
Power Position Snatch + Snatch Balance: 7×1

METCON
5 Rounds for time:
60 Double Unders
15 Toes to Bar
Rest 1:00

ACCESSORY
Perform 100 L Sit Extensions
Note breaks and sets.

ENGINE
Bike 100/70 Calories at 85% effort