Hump Day and time to spend time in the wod. This Hero wod needs to be treated and approached like a chipper as the reps are numerous before the movement changes. If form breaks down, take a break and set your posture for your rep count continues. Have Fun. :)


E 3 minutes /5 Rounds

Bench Press (3 x 75/3 x 80/3 x 85%)

2 x 90/2 x 95%)

3 Weighted Pull Up (build)


” Danny ”


30 Box Jump (60/50 cm)

20 Push Press (50/35 kg )

30 Pull Up

Workout in honour of :

Daniel Sakai

Oakland SWAT Sgt. Daniel Sakai, 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.