WOD Fri July 7, 2017

Del

25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees

Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.

Or…

Bulger

1 lap
7 chest to bar pullups
7 front squats (135/95)
7 handstand pushups

10 rounds

Modify the chest to bar pullups by doing regular pullups or 10 ring rows.
Modify the front squats by reducing the weight or by doing 10 kb goblet squats.
Modify the handstand pushups by doing 10 regular pushups.

Bulger may be done partner style, with partners taking turns doing rounds. If you don’t want to work out for 20+ minutes due to the heat, do it with a partner. Either way, make sure you are hydrated.

One year ago tomorrow (July 7), a sniper shot twelve and killed five police officers who were patrolling a police brutality protest in Dallas, Texas. Erin L. suggested a Hero WOD to remember them, which is a good way to cap off 4th of July week. Thank you to all those who risk their lives to keep us safe and free, and especially to those who perish in doing so. And thank you Erin for the suggestion.