04/09/2016 Hero WOD Hammer and Good Luck Jen!

“HAMMER”

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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.

WOD:
5 Power Clean (135/95lbs)
10 Front Squat
5 Jerk
20 Pull-ups
Rest 90 seconds
5 Rounds

It is another longish workout today. Some of that time is spent resting, but the workload should take around 15min if you are moving fast.

For everyone, the weight should be light enough so that you can keep moving pretty consistently. The Pullups may slow down in the last few sets.

All other movements should be able to be done unbroken each round.

Score = Total Time

Even though the score is the total time, try to maintain the same time for each round. Rather than gunning the first few rounds and then slowing down. It’s a good skill to have to know how to pace a workout evenly. If anything, the last few rounds can be a little quicker if you have been too conservative, but that would be better than the first two rounds too fast.

The Pullups should be able to be done in 1-2 sets per round.

Fitness: Choose a weight that you can cycle through for all the movements unbroken. Make the Ring Rows challenging for 10 reps.

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Jenn will be competing today at CF Oakdale at 9 AM, if anyone would like to go cheer her on! We will be sending you some positive vibes from the 9 AM class at home Jenn! Good Luck and we know you will kill it! BAM!!

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