Warm-up: 1/2 Tabata KB Swing, Goblet Squat, Shoulder Touches. Dynamic Stretch
Strength: Push Jerk (OTR) / Strict Pull-up
(8+3)2 (5+3)3
WOD: HAMMER
For Time:
5 Rounds
5 Power Cleans 135/95
10 Front Squats 135/95
5 Jerks 135/95
20 Pull-Ups
90 seconds Rest
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.
The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 (110417).
Icing: Shoulder Mobility