Tuesday 4.7.15 Competitor WOD

Dynamic Effort Upper

Strength

Chest-To-Bar Pull-ups (Max Reps 2min )

Strength

Ring Dips (Max Reps 2min )

WOD

Happy Birthday Coach Daniel!
“Danny”
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.
To learn more about Danny click here

Special Strength

Bench Press 3×15 @ 75% 1RM
3×5 Wide, 3×5 Normal, 3×5 Narrow

Special Strength

3×15 Bench Chest Supported Row

Special Strength

4×8 Banded Barbell Skull Crusher

Midline

3×15 V-Ups

Finisher/Recovery

100 banded pull downs

 

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