Friday December 9, 2011

 **Announcements**

• Anyone up for the endurance biased comp at Moxie on Sunday?  You can register for it and find out more info here. 
• Olympic lifting seminar at CF West Santa Cruz tomorrow 9-4.  It will be a good one, so if you have the time, get over there.  Sign up and get info here.

WOD

ROMIK

- wall of death 2 min/side

- FS hold 1 min

Strength/Skill

- Clean & Jerk  3-3-3-3-3; rest as needed

MetCon

5 rounds, each for time:

- 10 KB swing/snatch (53/35)

- 8 box hops (30/24)

- 750m standing wattbike sprint

*rest 3 min bt rounds

Post results and thoughts to comments.