July 1, 2019



2 Rounds: 

  • 200 meter run 
  • 10 beat swings 
  • 10 empty bar front squats 
  • 10 empty bar strict press
  • 20 second handstand hold 

Prep for the wod.


b) WOD:


10 Rounds for Time: 

  • 150 Meter Run 
  • 7 Chest to Bar (pullups/ring rows)
  • 7 Fronts Squats (135/95) (P:95/65)
  • 7 Handstand Pushups (P: from box, or db presses)

Happy Canada 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, AB, 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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