Tuesday, January 17 WOD 011712

Mobility:  Shoulders, Calves and Heel Cords

HERO WOD:  “DANNY”  AMRAP in 20 minutes of..

  • 30 Box Jumps, 24/20″
  • 20 Push-Press, 115/75lbs
  • 30 Pull-Ups

Challenge WOD:  5 Rounds for time…

  • 500 meter row
  • rest 1 minute

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.e

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!