WOD

Clean Complex + MetCon Metcon (Time) For Time: 30 Cal Row 25 Hand Release Push Ups 20 Cal Row 15 HRPU 10 Cal Row 5 HRPU 800m Run

Monday Madness Metcon (AMRAP – Rounds and Reps) 25min AMRAP Buy In: 143 Double Unders 18 Wall Ball Shots 20/14 9 Snatches 135/95 3 Chest 2 Bar 11 Front Squats 135/95 RX+ (155/105) (BMU) Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band,

HOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (AMRAP – Rounds and Reps) 20min AMRAP w/Partner *You go I go* 10 DBL DB Deadlift (53/35) 8 DBL KB Lunges 6 Burpees

Hero Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 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. Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed)

Strength + MetCon Shoulder Press (Weight) Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Deadlift (Weight) Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Metcon (Time) 21-15-9 Cal Row Dumbbell Box Step Overs (24/20) Double DB Clean and Jerk (35/25) Rx+ (50/35) Warm-up