Wednesday 23 May 18

So day 2 is down, and if you are like me, you are feeling it.  These workouts are not for the faint of heart, so exercise safe, take care of yourself, scale if you have to, and stop if you think you are going to hurt yourself.  And make sure you hydrate.  Saturday is going to be warm, and we are going to be outside a lot, so make sure you are getting enough fluid this week, so you don’t become a heat casualty Saturday.

Speaking of Saturday, after the WOD we will have food and drinks available.  If you have a particular  food you want to share, bring it!

One more note, as this week continues, we are an all volunteer affiliate, and we rely heavily on help from our athletes to keep the doors open.  Any donations you feel like making we will put to good use updating some of our aging equipment, and getting some new stuff.

Week of the Hero Day 3

Warm up

400m jog

2 rounds

5 naked bar thruster
5 good mornings
5 SLDL

shoulder prep drill

WOD

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

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.