MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

CLEAN AND JERK

A) Clean + pause jerk 1+3×4

B) Clean and jerk 1+3×4

2 HERO WOD

“HAMMER”

5 Rounds, each for time
5 Power cleans
10 Front squats
5 Jerks
pull-ups

Rest 90 seconds between rounds

A) 45/31kg – 10 pull ups A+ 12 pull ups
B) 52.5/35kg – 15 pull ups B+ 17 pull ups
C) 60/42.5kg – 20 pull ups

OPTIONAL EXTRAS

Programmed work or

Partner bench plank holds 4x30sec

U.S. Army 1st Sgt. 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 crossfit.com