Part A.2 Cycles of:In 6 minutes complete500 M Rowwith Remaining Time AMRAP10 Pull-Ups15 Air SquatsThere is a 1 minute rest after each cycle.Part B.2 cycles of:In 6 minutes complete500 M Runwith Remaining Time AMRAP10 Push-Ups15 Air squatsThere is a 1 minute rest after each cycle.
Part A: Strength8x 2 Max Push PressPart B: WOD"Danny"As Many Rounds as Possible in 20 Minutes of:30 Box Jump 24"20 Push Press #11530 Pull-UpsOakland 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.
“Tabata Fight Gone Bad”8 Consecutive rounds 20 sec. work/ 10 sec. rest for each exercise.There is no rest between exercises.Wall Ball Shots M#20/ W#12Sumo Deadlift High Pull M#75/W#55Box Jumps 20” allPush-Press M#75/W#55Row for Cal
Part A: Strength12x 2 Sumo DeadliftPart B: WODIn 7 Minutes or Less complete:21-15-9Push Press M#75/W#55Pull-upsRest 1 MinuteIn 7 Minutes or Less complete:21-15-9Sumo Deadlift High Pull M#75/W#55BurpeesRest 1 MinuteIn 7 Minutes or Less complete:21-15-9Push PressSumo Deadlift High Pull M#75/W#55