10.21.18

Warmup

EMOM x 6
10 Jumping Jacks
10 Light American KB Swings
5 Push-ups

Mobility

Coach’s choice X 6 min

Skill

Review of the movements in the metcon

Metcon

“Danny”
20 min AMRAP
30 Box Jumps
20 Push Press
30 Pull-ups
P – 24”/20”, 115/75, Pull-ups
L – 24”/20”, 95/65, Rings Rows or Jumping Pull-ups
F – 20”/16”, 75/55, Ring Rows or Jumping Pull-ups
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.

Cashout

Pull-up Challenge
Level 1: 6 Strict Pull-ups, 4 Strict Pull-ups, 1 Strict Pull-up
Level 2: 17 Strict Pull-ups, 6 Strict Pull-ups, 4 Strict Pull-ups
Rest up to 2 min between sets