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SATURDAY 20210619

Warm-up

200M Jog
Line Drills:
Butt Kicks
High Knees
Ostrich Walk
Crab Walk
Samson Lunge
Soccer Stretch
Heel Walks
Toe Walks

10 Downward/Upward Dog Transitions
10 Scorpions
10 Plank Walk-outs to Push-up


FITNESS 20210619

As many rounds and reps as possible in 30 minutes (with a partner):
Buy in–2,009M Row
In remaining time AMRAP:
40 Box Step-ups (24/20″)
20 Push Press (95/65#)
20/14 Strict Pull-ups

Split reps in any way.

Scoring: Rounds + Reps


PERFORMANCE 20210619

Partner “Danny”
As many rounds and reps as possible in 30 minutes (with a partner):
Buy in–2,009M Row
In remaining time AMRAP:
30 Box Jumps (24/20″)
20 Push Press (115/80#)
30 Pull-ups

Split reps in any way.

Oakland SWAT Sgt. Daniel T. Sakai “Danny”, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin, and Officer John Hege. Daniel is survived by his wife, Jenni; and daughter, Jojiye.

Scoring: Rounds + Reps

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