Danny

WODPre WODPost WOD
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.		AMRAP 20:

30 x 24" box jump;
20 x 115 pound push press;
30 pull-ups		Gastroc Press & Rock,
Soleus Rock & Roll,
Center Quad Rock & Roll,
Side Roll		Soleus Rock & Roll,
Post Tib Rotations & Slaps,
RF Flex,
VLO Rollout,
Rollover & Press,
SPI Rock & Roll,
Side Roll,
Side Rock,
Infraspinatus Rotations & Shrugs
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

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