SATURDAY

Announcement: Thor Fitness Holiday party info:

When: Saturday, Dec 10th

Where: Napper Tandy’s, Smithtown

Time: 8 – 11

Cost: 42$ includes open bar and apps (this includes tip 35$ + 7$)

*** I will need a head count by next week in order to reserve the night. I will have a sign up sheet on the white board. I hope you can all make it!!

CrossFit WOD:

100 cal row

75 wall balls 20#/10′, 14#/9′ RX+ 10′ target

50 kb swings 53#/35# RX+ 70#/44#

WEIGHTLIFTING/OLY CLASS

Tall clean 4 x 2

clean pull + hang clean (knee) 6 x 1 (E2MOTM x 12)

Build to 85-95%  1 RM clean

Core:

3 sets

15 Ghd situps

15 back extensions