WOD: Strength Day 16:

WOD Strength Session will be 5 Sets @ 10 Reps of:

• Deadlift: 135 #

After my Strength WOD Routine, I completed a MetCon of:

Rounds in 20 Minutes of:

• 24″ Box Jumps @ 30 Reps
• 115# Push Press @ 20 Reps
• 30 Pull-Ups

Extremely Painful (Hero) WOD Called Danny!

So, total rounds in a time of 20 minutes absolutely kicked my ass! I am reluctant to say how many rounds I completed because it was really bad…

Anyway, I only did 1 complete round plus 74! 6 Reps shy of completing 2 rounds! This workout is no joke. I now have a benchmark and will be going for this one again in the future. Great workout to finish the week. Have a great weekend.

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.