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Wednesday – 9.17.14

Strength:
Back Squat – 5×3 @ 80% w/ 3 sec hold

MetCon: 3 Rounds (Sprint)
Row 300m
20 Push Ups
10 Burpees

SLAMMING. BALLS.

Tuesday – 9.16.14

MetCon: 20 Minutes
Even: 5-10 Heavy American Swings
Odd: 5-10 TnG Box Jumps

MetCon: “Hammer” – 5 Rounds
5 Power Cleans, 135/95lb
5 Front Squats
5 Push Jerks
20 Pull Ups
Rest 90 sec

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.







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