MONDAY

Thor Fitness gear has arrived! If you placed an order, come pick it up!. Don’t forget, this Saturday is our holiday party. It’s not too late to let me know if you’re coming. We’ll be hanging out at Napper Tandy’s in Smithtown from 8-11.

STRENGTH:

Squat snatch

6 x 2

New set every minute. Progression in weight.

CrossFit WOD:

amrap 9 min:

15 power snatch 75#/55#

20 double unders

15 box jumps 24″/20″

EXTRA CREDIT:

3 sets:

30 sec hollow rock

30 sec supermans

30 sec rest