Strength / Benchmark "Bulger" / Work Capacity

Strength:

• Front Squat 3x5 @ 75%
• FS: 210#
  

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Enlarge image

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.

Time: 34:31

Work Capacity

3 Rounds for time of:

• 15 Hang Power Cleans @ 135#
• 15 Burpees
• Time: 4:35

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Report

• WOD TOD: 12:30pm / 4:30pm
• Body: No Soreness
• Sleep: 8 hours
• Power Lung: 4x10
• Fish Oil: 4 teaspoons at BF, 2 teaspoons at bedtime
• Static Stretch: 10 minutes full body
• Foam Roll: Legs for 5 min.
• MWOD: Focus on Weaknesses