Warm-up:
Jog 800m
2 Sets:
10 RDLs
8 Hang Power Cleans
10 Front Squats
6 Push Press
10 Ring Rows
3 Sets:
5 Power Cleans
5 Front Squats
5 Jerks
5 Pullups
WOD:
“Hammer”
5 Rounds For Total Time:
5 Power Cleans, 135#/95#
10 Front Squats, 135#/95#
5 Jerks, 135#/95#
20 Pullups
Rest 90 seconds
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, 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 Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
TIMECAP: N/A
Extra Work: 16 Minutes Volume Accumulation:
5 Muscle-Ups
10 One Legged Squats, alternating
5 Strict Toes-to-Bar, 3 second active hang between reps