WOD
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Wednesday 09/11/13

Skill: Clean + Jerk – Work up to a Heavy Single (15:00) WOD: “Grace” – 30 Reps for time Clean + Jerk @ 135# Cool Down: Roll-out Back, Couch Stretch 2x 10-15 Pushups

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Tuesday 09/10/13

Skill: a) Rower Drill Tutorial b) Run 1mile Wod: “Death by Push-ups” Cool Down: Row 3min + Mobility **Today is going to be above 90 degrees. Please Hydrate throughout the day. We operate at a high intensity every day, but please monitor your activity level and well-being. Feel free to bring a towel, ice water, […]

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Monday 09/09/13

Skill: Snatch – Work up to a Heavy Single (20:00) WOD: “Yay! Burpees!” (7:00 total) Rounds of: :30/:30, 1:00/1:00, 1:30/1:30, and :30/:30 Cool Down: General Mobility

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Saturday “HERO” 09/07/13

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. “Danny” Complete as many rounds in 20 minutes as you can of: 24 inch […]

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