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20sec Dip hold
20sec Paleo chair hold
20sec Pull up hold


Pistol of doom
Hipster glide
Peanut crunch
Trap stretch


In pairs or teams complete 10 rounds in a round relay (12 rounds for teams)


5 Power clean 61/42.5kg
10 Front squat 61/42.5kg
5 Jerk 61/42.5kg
20 Pull-ups

Note this workout is usually 5 rounds and with 90sec rest between rounds – done as an individual


  1. Oly lift 3 90%+
  2. Oly accessory 80-90%
  3. Oly accessory 80-90%
  4. WOD

The Hammer

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.

Image courtesy of cross

Image courtesy of cross