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September 2, 2011

9/2 WOD: "Hammer"

Badger Updates: Saturday, Sept. 3rd, we are having the "31 Heroes" workout. My friend and fellow trainer from Cream City CrossFit, Andy Kauth will be coaching you all at that time. Please welcome him with open arms!Just a reminder about tomorrow, if it's very busy, BCF athletes will have priority to workout. We have had lots of requests from out-of-towners to come in and do this workout, but we can only accommodate so many athletes. Please show up on time - remember, 10 burpees for every minute late! This is your notice :) Individual Warm-up: Handstand walks, agility ladderWarm-Up: Badger WUPart #2: 20-dead-lifts, 15-hang power cleans, 10-front squats.Part #3: 10-shoulder press, 10-push jerks w/bar.Strength: Deadlift, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%WOD: “Hammer”Five rounds of 5-Power Clean, 10-Front Squats, 5-Push Jerk, 20-pullups, Rest 90 seconds.RX: 135/95. L2: 95/65. L-1: 55

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.

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