20191029

WOD:

“HAMMER”

 

5 Rounds For Time:

5 Power Cleans (135/95)

10 Front Squats (135/95)

5 Jerks (135/95)

20 Pull-Ups

90 seconds Rest

Pic courtesy of CrossFit HQ.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

 

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> As needed

Pull ups -> Buddha Pull ups

 

Cool Down:

Roll out lats

 

Iron Cross/Scorpion – 30 sec hold per side

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