4/18/11 - "HAMMER"

1. WARM UP
Mobility WOD


Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - "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.

3-5 rounds, each for time, of:
- 5 Power Cleans (135/95#)
- 10 Front Squats (135/95#)
- 5 Jerk (135/95#)
- 20 Pull-ups
- Rest 90 seconds

Post time of each round to comments.