WOD

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

Midline Madness Metcon (AMRAP – Rounds and Reps) CoreWOD: 8min AMRAP 10 Barbell Roll Out 10 Floor Wipes 8 GHD Sit Ups Metcon (AMRAP – Rounds and Reps) 12mins Increasing Reps by 3: 3 Knees to Elbow 3 Over Head Squats (95/65) 3 Hollow Rocks Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row

Strength + MetCon Back Squat (Weight) Back Squat: Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 5(75%) – 3(85%) – 1+(95%) Metcon (Time) 5 rounds for Time: 25 Double Unders 10/9 Cal Row 10 Box Jump Overs 8 ALT DB Shoulder to Over Head (50/35) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min