WOD - Friday, 4.17.2015

NOTE: Regular schedule this Saturday

Hero WOD Friday
Push hard on these workouts and remember who you're doing it for.  

Warmup

Row 250m

Eccentric Dorsi-Flexion in Warm Up, 3 sets, 10 reps/set/side  Coaches/athletes -- watch demo @ https://vimeo.com/118928478

10 Single Leg Toe Touches (each leg)
10 Bull Dogs
30 second Pull Up Bar Bottom Hang
10 Beat Swings

With an Empty Bar:

1 set
5 Clean Lift Offs
5 Power Cleans
5 Front Squats
5 Shoulder to Overhead

Add light weight and repeat.

10 minute Warm Up/Set Up:
-costume changes
-bathroom breaks
-selfie opportunity
-pull up bar testing period

"HAMMER"

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, 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. 

WOD

Five rounds of: 

5 Power cleans (135/95)
10 Front squats
5 Jerks (shoulder to overhead anyhow)
20 Pull-ups

Rest 90 seconds between each round

Each Round For Time

FITNESS (11AM)

WARMUP
1 min of DU,
Ankle and hip mobility

4 Rounds for time
200 m run,
5 HSPU,
10 toes to bar,
20 double unders