On the 9th Day of CrossFit

…we’re layin’ down the Hammer!! 

5 Rounds, EACH for time:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull Ups
90s Rest

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.

This one is another Hero WOD. While these tend to be tests of mental fortitude, this one will test your strategy, your muscle endurance, and your ability to hold it together with pretty minimal rest.

If you’ve done “DT,” expect this one to be similar with the weightlifting. The added gymnastics and rest will add a little sparkle AND make it tempting and easier to get through the lifts. TAKE THE BAIT. Aim to get through the barbell work unbroken, or by putting the bar down only once in later rounds. This is your big test today. Little or NO rest here.

The 90s after each round will serve as a little time to get your heart rate down, so USE IT WISELY. Breathe with purpose, and stay away from panting hamster breaths.

The rest, however, will NOT be nearly enough rest for your shoulders and legs to feel ready again. Expect each round to get a little worse on the grip. For the pull ups, aim for a big set to start, then try to take minimal rest as you hit smaller sets. 10-6-4 might work well. Do NOT take your grip to failure. You’ve got to hold on to that bar!

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