FrictionCrossFit – CrossFit

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QOD

Sing song sunday!!

Warm-up

Catalyst Warm up

+

x3

10/side donkey kicks

10/side fire hydrants

10 scap push ups

10 scap ring rows

+

1:00/side

three part banded hamstring stretch

twisted cross (on stomach)

lat smash

quad smash

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Competitive:

135/95

Recreational:

95/65

Jumping pull up

Lifestyle:

45/35

Ring row

*score is time of each round, 5 separate scores, put slowest in for score, others in notes.

cap 20:00

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, 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 Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 (110417).