Friday, May 3, 2019

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(Hero WOD) 
WOD Review then warm up all together: 60 sec row, PVC pass thru, 5 TVWQB, 20 sec BB front rack str, 10 BB front squats, 5 BB jerks, 10 hanging shrugs

5-8 min to get to BB WOD weight and warm-up movements

WOD

“Hammer”

5 Rounds for Time of:

5 Power cleans (135/95) (50+ 95/65)
10 Front squats 
5 Jerks
20 Pull-ups
90 Seconds Rest

(Fitness: DB's & Ring rows)

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HAMMER
“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.”

Post WOD: Work on mobility

Gymnastics (6:30 pm)

Skill work:
Handstand Push-up Stamina

WOD

10-2 SA Alt. DB Hang Clean
3 Wall Walk-ups in between each set.