WOD - Sunday, 4.17.2016


A) 2 rounds (quality): 1 min work, 30 sec rest

1. Supinated bar hang 2. strict toes to bar/ knee to 90. 3. 30 sec couch stretch against the wall (30 sec on each leg) 4. front plank on your hands

B) Hero WOD with a twist Sakai - 20 min AMRAP 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.

With a partner- Complete as many rounds as possible in 20 min of: 30 box jumps 20 Push Press (115/95) 30 pull Ups 200m run