11/11/23

Warm up

300 meter run

30 second squat hold

30 second handstand hold

30 second active hang

Then 3 rounds

3 negative pull ups

3 clean and jerks-increase weight each rd

3 front squats

Conditioning

HAMMER

5 Rounds For Time

5 Power Cleans (135/95 Ib)

10 Front Squats (135/95 Ib)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

This workout is in honor of 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, who 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.