*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Bulger”:

1) Full Version:

10 RFT:

150m Run (all levels as is)

7 x C2B (Elite Strict, Advanced 2 strict/5 kip, Rx as is, Scaled chin over bar or band)

7 x Front Squats (Elite 185/125, Advanced 155/110, Rx 135/95, Scaled 115/75 or less)

7 x HSPU (Elite Strict Deficit @4/2”, Advanced Deficit @4/2”, Rx as is, Scaled modified AbMat or DB Strict press)

2) Time Saver Version

AMRAP 10:

100m Run

5 x C2B (same levels as above)

5 x Front squat (same levels as above)

5 x HSPU (same levels as above)

Story behind the name (#neverforget): 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, AB, 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.