800m run + 2 rounds of 10 ring rows, 10 push ups & 10 v ups
strength and conditioning:
20 min amrap of:
30 box jumps 24/20/16″
20 push presses 115/80#
30 pull ups
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 his wife Jenni and daughter Jojiye.
Another great read from Mark Sisson. Here he talks about the “blood markers” we all should know and have tested.