Bolger

5 Rounds for Time: Finished in 27:44

• 400 meter Run

• 25 Air Squats

  
  

• Carry a Sandbag (25/15 kg) throughout the workout - I used a 40#

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This was a perfect workout for today because I am healing up my shoulder. It was comical to watch me try to get the sandbag up and around my neck! I also used a 40# because we didn't have a 30#.

Everything felt pretty good. Hip was hurting on the first couple rounds of squats but that seemed to get better. I also took about a minute in between rounds. More preventative than anything because it was a scorcher today!

Round times:

1 - 5:00

2 - 4:44

3 - 4:50

4 - 4:41

5 - 4:44 Grateful to honor this man and the others that it represents.

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This British Hero WOD is dedicated to Cpl Stephen Bolger, 30 years old, The Parachute Regiment who died as a result of an explosion that happened whilst on a deliberate operation near Musa Qaleh (Afghanistan). He was serving with the Brigade Reconnaissance Force.

Also dedicated to Lcpl Nigel Moffett (who was killed in the same explosion),

Lcp Robert Richards RM,

Lcpl Kieron Hill,

Jordan Rossi,

Petero Suesue,

Jason Mackie RM,

Lt Mark Evison,

Adrian Sheldon,

Cpl Sean Binnie,

Sgt Ben Ross,

Cpl Pun Kumar who died in the same month.

We first found this workout posted by CrossFit Essex (Essex, UK) on their WODvember Facebook page (and in their list of Hero WODs) from their 2016 event.