Dynamic Effort Upper
Strength
Chest-To-Bar Pull-ups (Max Reps 2min )
Strength
Ring Dips (Max Reps 2min )
WOD
Happy Birthday Coach Daniel!
“Danny”
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Special Strength
Bench Press 3×15 @ 75% 1RM
3×5 Wide, 3×5 Normal, 3×5 Narrow
3×5 Wide, 3×5 Normal, 3×5 Narrow
Special Strength
3×15 Bench Chest Supported Row
Special Strength
4×8 Banded Barbell Skull Crusher
Midline
3×15 V-Ups
Finisher/Recovery
100 banded pull downs