4 Rounds
1 min Sit Ups
1 min Box Jumps
1 min rest

AMRAP 10 w/partner
50 Wall Ball
50 Ring Rows
50 KB Swings

a) Run 200
b) 10 Burpees

10 Rounds
Run 150 meters (200)
7 C2B Pull-ups
7 Front squat (135)
7 Handstand push-ups
40 min cap
# of rounds
Front Squat load
Jumping Pull Ups
Standard push ups
CBulgeranadian 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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If you scrolled down this far and you read this, you are invited to take part in a test run of an app we are trying called SugarWOD. You can get an alert at 8pm with the next day’s WOD, see videos of the upcoming movements, track your workouts, and see how everyone else did as the day progresses. You can even offer fist bumps to your friends. Look for it in your app store: SugarWOD.