WEDNESDAY

Please don’t forget to have your money in for the holiday party which is on Saturday, December 8th at Napper’s in Smithtown. Open bar includes top shelf liquor and appetizers from 8 – 11pm. Our open bar package is $44 which also includes the tip. We do have top shelf but that does not include drinks on the rocks, shots or Red Bull. If you don’t want to do open bar, you can pay as you go. Thank you!!

STRENGTH:

Overhead squats

2/2/2/2/2

METCON

OPEN & PERFORMANCE
“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max Overhead Squats (135/95)

FITNESS
“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max Overhead Squats (95/65)