Wednesday WOD – 112316

Referral Program

THANKSGIVING SCHEDULE
Wednesday – Last class at 5:30pm
Thursday – CLOSED! WOD: Run 5K! Join us for the Fairhaven Turkey Trot! You can register here!
Black Friday – Classes at 8:30 and 9:30am ONLY!

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

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!

Wellness
1. Pull-ups (at hardest progression possible): 4×10
Rest 2:00 between sets.

2. EMOM x 14
odd: 0:30 Assault Bike
even: 20 RKBS 53/35

Fitness
1. Kipping Pull-ups: 4 set @ 60% of Max UB set.
Rest 2:00 between sets.
Test: Max UB Set.

2. EMOM x 14
odd: 0:30 Assault Bike
even: 20 RKBS 70/53

Performance
WL
Tng Power Position Snatch: 5×3 Across

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

METCON
EMOM x 14
odd: 0:30 Assault Bike
even: 20 RKBS 70/53

ACCESSORY
Perform 100 L Sit Extensions
Note breaks and sets.