10 Rounds:
Run 150 meters
7 Chest to Bar Pull-Ups
7 Front Squats (135/95)
7 Handstand Push-Ups

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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.

For those new to CrossFit, Hero WODs are workouts intended to be performed with intense effort in honor of our fallen military Heroes. It isn’t about doing the WOD RX or about sacrificing form, technique and mechanics for the sake of a fast time or higher rounds. Rather, focus on what you can do, modify or scale the WOD where needed, and think about the Hero that has sacrificed himself/herself for our freedom. Or more simply put, honor these Heroes with your very best effort for that day.