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December 27 2016

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Dec

December 27 2016

michael-hammer-bordelon-crossfit-wod

December 27 2016

We love seeing all of the new Christmas CrossFit gear that starts to show up over the next few weeks! Let’s put them to the test with some great workouts! Next week, in January, there will be a new format to the Strength that we’ll explain with the post release on Sunday. The EMOMs have been effective for bringing that intensity back, so now we need to develop more of the foundational aspect of Strength.

STRENGTH
Every 45 secs for 9 mins, alternating between:
A) 3 Squat Clean & Jerks, pick load
B) 5 Ring Dips
*Use assistance for the Dips as needed.*

WOD
“Hammer”
5 rounds, each round for time, of:
5 Power Cleans, 135/95 lbs
10 Front Squats, 135/95 lbs
5 Jerks, 135/95 lbs
20 Pull-ups
Rest 1:30 between each round.
*Rx or Scale as needed.*
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.