WOD
Hammer
Five rounds, each for time, of:
5 Power cleans, 135#/95#
10 Front squat, 135#/95#
5 Jerk, 135#/95#
20 Pull-ups
Rest 90 seconds between rounds.
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.
Lots of great work today during the pull-up skills. We saw a lot of athletes playing with the butterfly, and some are getting pretty good at it. We've posted the video below by Spealler in the past, but it's worth another look. He does a great job of breaking the butterfly down and explaining it step-by-step. Take a look and keep working at it after you get your warm-up done! Being consistent will bring the success!
