CrossFit WOD, April 17, 2019

April 17th

Brief
Happy Birthday Natalie!

Metcon
Danny (AMRAP – Rounds and Reps)
20 minute AMRAP of:
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.

24/20" box jumps
115/75 Push Press

This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of each movement–you’ll have to break this one up early and often, so have a strategy to keep moving QUICKLY. If you have a few pull ups, but not a ton, you may treat this as a practice day, doing sets of 2-5 until you get to 30 each round. If you’re great at these movements, aim for 3-6 rounds.

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.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531