Another day, another great wod, honouring this time a fallen Canadian hero. This workout will be for Tuesday only. If you came to the Monday workout, you can do this one also, but there is a lot of similarity between the two. Your coach can also suggest some modifications if you want to come on back to back days and take advantage of your Unlimited membership!
WARM-UP: Rotating EMOM x 3
1. 40 sec assault bike
2. 40 sec Barbell hang power clean
3. 40 sec jumping jacks
WOD: PARTNER "BULGER"
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.
RX: Each partner does 3 rounds of: 7 ctb pullups, 7 front squats (95/135), 7 hspu, run 300m, 7 ctb pullups, 7 front squats, 7 hspu
One person goes through the sequence, then tags their partner.
FG2: scale bar weight to 55/75, regular pullups, scaled range of motion hspu
FG1: scale bar weight as needed, 30 sec wall walk hold sub for hspu
CP: bar weight 125/185, strict hspu