4.20.14 WOD

Great job Hannah, Devon, Andrea, Keith, Matt, & Sean at the Power of 3 competition in Boulder!  SO many PR’s set today!  I’m hoping to compile a list. Here’s Andrea crushing the 24″ Box Jumps, Devon with a 70# Atlas stone on her shoulder, and Hannah killing the Double Unders.  It was amazing to watch all of you at the comp!  Which comp is next?

Today is CrossFit Hero Sunday here at F.I.T/PMCF.  It’s always important to give respect to those who give their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It’s an excuse to push harder, never give up, and be thankful for the lives we have.  Today’s hero is:

Each Round For Time, Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round
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.

Want to get better at Pull Ups?  There are only 100 of them today to practice on.  I love this video about Pull Ups.  This fundamental look at pull ups will help you get better & stronger faster.  Tip: It’s all about the trunk…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=hPbZvtzgWx0[/youtube]