Hero WOD Friday January 20, 2017

Warm-up: Push vs. Split Jerk review

5 RFT:
-5 Power Cleans (135/95#) (S1: 95/65#)
-10 Front Squats
-5 Jerks
-20 Pull-ups (S1: Jumping Pull-ups)
-90 sec REST

Core/Back Strength Cashout
-20 Strict Toes to Bar (S1: 20 Laying Leg Raises)
-10 Double Dumbbell Rows (2 sec hold at top)

-1 min Pigeon Stretch each side


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. NEVER FORGET.