September 22, 2009
Danny
Warmup
Run 1 Mile or Row 1600 Meters
Workout of the Day
Danny
AMRAP (As Many Rounds as Possible) in 20 Minutes:
- 24″ Box Jumps, 30 reps
- 115# Push Press, 20 reps
- 30 Pull Ups
Core Work
100 Leg Raises
Danny is a hero WOD named for Oakland SWAT Sergeant Daniel Sakai, age 35, who 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.
I like that you guys name WOD’s after the real hero’s. My sister could have been one of these statistics a few weeks ago…thank God she got called to do something else on the night that an officer got shot and killed in her normal area. (Nebraska Ave in Tampa) We will always remember that officer.
CrossFit Headquaters comes up with the Hero Workouts. They do a great job putting them together to remember those who made the ultimate sacrifice including Police, Fire Fighters, and Military.
Sad to hear a Tampa Officer lost his/her life protecting the streets of Tampa.
Cool Blog.
Excellent WebSite.