WOD
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Category: WOD
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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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Thursday 09/05/13

  Skill: Kettlebell Work – Turkish Get-ups + KB Snatch *Work up to your heaviest each (10:00) total WOD: 1) EMOM – Every Minute on the Minute for 10minutes – 100m dashes 2) 1x Max Effort Plank Hold *Penalties = For every miss on the  Jump Rope Warm-up = Burpees

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