Snatch-up and run!

Andy going heavy overhead!

Monday class times:  530am, Noon, 430pm, 530pm, 630pm

Strength:  15 Min to establish 3 rep max Push Press

WOD:  15 Min AMRAP
10 One-arm DB Snatches (alt.)
15 Sit-ups
100m Run

Today's AMRAP with be about half of the Saturday Hero WOD.  Once again, just wanted to say how awesome everyone did and it was great to have you there!  Liz and Brian took some great photos and they will be on here asap.

Hope everyone enjoyed their weekend.  Couple of housekeeping items: 
1. If you are planning on competing or attending the Nor-Cal 40's Challenge please sign up at the desk or let Travis know.  There will be a short athlete briefing to begin specialized workouts and we would like to get a tally of how many folks will be going with us.  This event is in Jan. so you have some time to prepare.  See Travis for more info.
2. The 630pm class has been light on folks.  We will keep this class around if it is warranted but we need to up the attendance.  So you late folks, bring some friends in!

Hope to see you at the box today!  Post thoughts and rounds completed to comments. 

Below is a great article from .com

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