Wednesday WOD – 111616

holiday-2016

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
1. Strict Seated Pull-ups: 10 x 4
Rest 90 secs between sets.

2. Every 2:00 for 6 Rounds:
20 RKBS 53/35
10 Burpees

Each round must be faster than the previous.

Fitness
1. Strict Pull-ups: 10 x 4
Rest 90 secs between sets.

2. Every 2:00 for 6 Rounds:
20 RKBS 70/53
10 Burpees

Each round must be faster than the previous.

Performance
WL
Tng Power Position Snatch: 5×3 Across

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

METCON
Every 2:00 for 6 Rounds:
20 RKBS 70/53
15 Burpees

Each round must be faster than the previous.

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