For Time:

50 KB Swings (55/35) 50 Box Jump Overs (24/20)

50 C2B Pull-Ups

50 Burpees

50 SDHP (55/35)


7 Rounds:

5 Ground to Overhead (95/65)

7 Thrusters (95/65)

9 Toes to Bar


“Hammer”

5 Rounds:

5 Power Cleans (135/95)

10 Front Squats

5 Shoulder to Overhead

20 Pull-Ups

(90 sec break)


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 Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

The “Hammer” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, April 17, 2011 (110417).



WORKOUT OF THE DAY