WOD – 1-12-17

 

MLK holiday schedule – 10am class only – it will be Bring a Friend WOD as well! If your friend signs up for On Ramp that day it’s Free! You will also be their referral (free month of membership)! Win, win!

GIRLS GONE RX COMPETITION here at CF FENWAY!!

We will be hosting a competition Girls Gone RX – February 11th from 9am- 3pm! Girls only, teams of 3!

SIGN UP NOW!!! https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2596&sub_tab=details

*We will have a “free agents” sheet next to the whiteboard if you need to find some teammates! This will be a fun day!

*We will need judges (guys 😉 and volunteers for the day so let me know!!

Sugar WOD! All workouts are on the app and ready for you to start tracking your results!

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WARM-UP
1 min singles
rest :30
1 min doubles
10 air squats
1 min squat hold
10 light wall balls
*hips + hamstrings

STRENGTH
Front Squat 5×5 @ last weeks 3rm 33×1 tempo squat

WOD
2 rounds
100 doubles
40 wallballs
30 HSPU