122319

"A WEEK OF HEROES"- DAY 1
MONDAY

Warm Up:
-PVC Stretch
- Leg Stretch

-2 Rds w/ Empty Bar:
-10 Squat Cleans
-10 Push Jerks
-10 Push Ups




WOD#1: Strength/Endurance

"HAMMER" - For Time

5 Rounds 
RX(135/95)

-5 Power Cleans
-10 Front Squats
-5 Jerks
-20 Pull Ups

***90 secs of Rest between Round


****To scale, use lower weight, keep the same reps. To scale pull ups, use Resistance Band to assist with pull up or do Ring Rows.


​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.

COOL DOWN: Core/Mobility.

-8-10 Stretching, Foam Rolling,