WOD 05/29/14

– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

Pre-WOD (Skills/Strength):
5 Jumping Pull-ups
10 Perfect Push-ups
15 Air Squats

20min AMRAP
30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups

In honor of 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.

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