210205 - FYF - Hero WOD "Hammer"

Coach Lo and Javier are competing in the “WINDSOR WARRIOR” CrossFit comp tomorrow! If you want to watch the live stream (spectators are not allowed… you know …. with the pandemic and stuff) then here’s the link:
https://www.facebook.com/WINDSORWARRIORCO

QOTD - Weekend Plans?

WARM UP - AMRAP 5:
10 PVC Pass Thrus
5 EB Hang Muscle Cleans
5 EB Strict Press
5 Strict Pull Ups

MOBILIZE - Banded Overhead Foam Roll

COACH PREP - Review each barbell mvt.
6 minutes to build to WOD weight

WOD -
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.
(A: Competitor) / (B: Performance)
HERO WOD - ”Hammer”
FOR TIME
5 Rounds
5 Power Cleans 135/95
10 Front Squats
5 Jerks
20 Pull Ups
:90 REST

(C: Fitness)
HERO WOD - ”Hammer”
FOR TIME
5 Rounds
5 Power Cleans 95/65
10 Front Squats
5 Jerks
20 Banded Pull Ups OR Ring Rows
:90 REST