Wednesday WOD – 122816

copy-of-get-fit-2

NEW YEARS SCHEDULE!
Friday, Dec. 30th – 5:30pm RSVP REQ’D – Click here.
Saturday, Dec. 31st – Regular Schedule
Sunday, Jan. 1st – CLOSED
Monday, Jan. 2nd – 8:30 & 9:30am Classes ONLY!

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!

WORKOUT OF THE DAY

Wellness
1. 3 Rounds NOT for time:
200′ Suitcase Carry (100’/side)
20 RKBS

2. 6 Rounds:
1:30 Row for distance
1:00 Burpees
1:00 Rest

Goal is consistency across the rounds.

Fitness
1. 3 Rounds NOT for time:
200′ Suitcase Carry (100’/side)
20 RKBS

2. 6 Rounds:
1:30 Row for distance
1:00 Burpees
1:00 Rest

Goal is consistency across the rounds.

Performance
WL
3 Tng Power Snatches: Every 90s for 6 sets

GYMNASTICS
1. Wrists Rotations: 20 reps w/ light dumbbell
2. Wrists Ups & Downs: 20 reps w/ light dumbbell
3. Angled Wall Holds: 20 sec holds x 5 rounds (as much rest btw rounds as needed)

ACCESSORY
3 Rounds NOT for time:
200′ Suitcase Carry (100’/side)
20 RKBS

METCON
6 Rounds:
1:30 Row for distance
1:00 Burpees
1:00 Rest

Goal is consistency across the rounds.