#herowodfriday #redfriday

Warm up:
Parking lot runs, up and back for each one
-frankenstein walk
-backwards run
-grapevine shuffle
-sprint x 4
7 pass throughs
15 squats

Mobility: 3-5 mins
Personal roll out

Strength/Skill: clean & jerks
14 mins
A few warm up cleans.

Newer athletes: use this time to practice your clean and push jerk form. Do about 5 sets of 3 reps with light weight or bar.
-coaches discretion on weight increases

WOD: “Bulger”
30 mins time cap

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.

10 RFT:
150m Run (hug the building)
7 Chest 2 Bars (Scale options: 10 Pull ups, OR 15 Ring Rows)
7 Front squats 135/95 from ground

S1: 7 rounds
S2: 5 rounds

Mobility: Lats, qauds, pigeon, shoulders