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WOD - Monday, 9/5/2016

Hero workout: "Bulger"

Mobility:Shoulders/shoulder cuff stuff, hips, ankles, knees

WU:

5 RNFT:

2 HSPU

3 strict pull ups

4 jumping squats

A. Strength/Warm up for conditioning: Clean + front squat complex (7 minutes)

workup to a heavy complex of:

1 Clean + 3 Front squats

B. Conditioning:

Hero workout "Bulger"

10 rounds for time:
Run 150 meters
7 C2B pull ups
7 Front squats (135/95)
7 HSPU

Time cap: 40 minutes

Extra Credit: Enjoy your Labor Day!

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.

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