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SATURDAY 150704

Warm-up:

Row or run

Crossover symmetry

Banded hip distraction

15 squats

10 pull-ups

10 push-ups

Inch worm down

Samson lunges back

Warm up with a barbell
Hero WoD:

“Hammer”

Five rounds, each for time, of:

135/95 pound Power clean, 5 reps

135/95 pound Front squat, 10 reps

135/95 pound Jerk, 5 reps

20 Pull-ups

Rest 90 seconds

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.
Mobility:

YES- do it, all of it

Roll and mash

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