Saturday, August 10, 2013

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Today’s Schedule:

8am-Olympic Lifting Class with Coach Josh

9am- Hero Wod with Coach Josh

“Hammer”

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

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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.

10am- Weekend Warriors with Coach Johan

4 rounds:
1 minute: Run 100m , then will remaining time complete burpees
(2 minutes of rest between rounds)

then, 

4 rounds:
7 Pullups
12 Kettlebell Swings
15 Situps 
**scaling available**
Score is total burpees and total time.

11am- Women’s Only Class with Coach Sarah

Partner WOD
Against a 30 Minute Running Clock, Perform the following with a partner:
20 Minute AMRAP of:
10 Partner-facing Wallball Pass Sit Ups 14lb
10 push ups
10 Push Press
10 Front Squats (53)
Perform the sit ups together and partition the rest of work any way you wish.

At 20 minutes, go straight into…
5 Minutes to:
Run 400m Together (Rest with any remaining time)

At 25 Minutes, go straight into…
5 Minutes of:
Max Reps Pull Ups
On the pull ups, only one athlete may work at a time. 

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