Monday October 22,2012 WOD:

Five rounds for time of: 115 pound Push press, 12 reps 40 meter Shuttle sprint (4 x 10 meters) 115 pound Squat snatch, 8 reps WOD Demo with CrossFit Ocean Beach - video [wmv] [mov] [HD mov]


Be on the lookout for our meal sign up schedule for Matt Lantz. He is in for a very rough 3 -4 months of recovering.