WEDNESDAY

Your coaches, Kristen and Santiago, want to host a Halloween party for the Thor Fitness members!!  The date is Saturday, November 1st at 8 pm at my house in Smithtown.  There will be a sign up sheet at the gym.  This will be a pot luck party so everyone can bring their favorite food/drink.  If you have any questions, feel free to ask any one of us!

STRENGTH:

5 sets:

3  x snatch grip deadlift

3 x power snatch

3 x overhead squat

Choose a weight you can build on for each set or stay with the same weight and work on your form, mechanics and technique

CrossFit WOD:

3 rds:

21 power snatch 115#/75# RX+ 135#/105#

15 pullups/ RX+ L pull ups

9 push jerk 115#/75# RX+135#/105#

EXTRA CREDIT:

Tabata situps

20 seconds of work/10 second of rest for 8 intervals.  Put up your total number of situps on the whiteboard