TUESDAY 101019


Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Kevin Montoya 18:20, Michael Giardina 19:54, Kim Malz 29:16 (95lbs).



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.

It saddens me that we are seeing more Hero WODs.


Share on Facebook


  1. It makes me sad as well to see a Hero WOD on the board, but then it makes me work harder to honor their memory.
    Great job this morning 6am-ers! Especially Kevin! You are an inspiration to us all.

  2. headed in today after a week off…should be fun..especially after rupturing my eardrum snorkeling last week!

  3. 26.52 rx today and then Oly. Those five days off took their toll.

  4. tough wod to come back to after a while away. ripped hands and cut chin from slamming down on the bar on the LAST pullup.
    good to be back. thanks ed for coaching tonight!