WOD – September 20, 2013

Work Out of the Day

“Hammer”                                        

5 rounds each for time of:

5 power cleans, 135/85lbs

10 front squats, 135/85lbs

5 push jerks, 135/85lbs

20 pullups

rest 90 seconds

Post times to beyond the whiteboard.

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.

Metcon Workout

7 rounds for time of:

25 air squats

5 burpees

50′ overhead walking lunge, 20/14lbs

200m run

Post time to beyond the whiteboard.

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