Bulger

Ten rounds for time of:

Run 150 meters

7 Chest to bar pull-ups

W/95 M/135 pound Front squat, 7 reps

7 Handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth

Warm-Up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with a 5-second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

WOD

Karen

150 wall-ball shots for time

Warm-Up 

Bodyweight warm-up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

4 rounds for time:

400m run

50 air squats

Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. H2H swings 10 reps

10. Toe walk 20ft

Partner WOD

15 minute ping pong

15 skips jump rope

5 hollow rocks

5 super rocks

5 KBS

Warm up 

Combo activation #7

3x

1. Row/ run 30 seconds

2. 7 lateral lunges

3. Row/ run 30 seconds

4. 20 hitchhikers

5. Row/ run 30 seconds

6. 20 leg curls (rower seat/Swiss ball) or floor bridges

WOD

Fran

21-15-9

Thrusters

Pull ups