The Cell Gym CrossFit Superstition – WOD

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Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Metcon

Danny (AMRAP – Rounds and Reps)

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