11/12/13 WOD

First, warm up! Work out your business, stretch your stuck stuff, take care of your issues…

Then for our strength work:  Quick! Don’t over think it, just answer this question: “What’s the one lift/skill that you know you suck at and you should work on???”  That is what you should spend about 1/2 an hour working on.

And finally, for our Super Hero Saturday WOD: “Danny”


Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRAP in 20 mins of:

  • 30 Box Jumps, 24 in
  • 20 Push Press, (115/85)
  • 30 Pull-ups

Regular class, you can do this as written or as a 30 min AMRAP partner WOD.  Beginners at 9:00, do this as a 20 minute partner WOD.


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