3 rounds for time:
Jump rope 2 minutes, max “double-unders
Pull-ups 25 reps

or

Jason’s special request – Run 5k

STRENGTH BIAS

MetCon
(Aim for 20 min or less)

“Nancy” – Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

or

Todays main site hero workout:
“Danny”
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

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 son Jojiye.

Finish with Gymnastic/Skill Development