Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Bowen
3 Rounds for time of:
800m Run
7 Deadlifts, 275#
10 Burpee Pull-ups
14 single arm KB Thrusters 53# (7 each arm)
20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here
Stimulus/Focus: Benchmark time! Set an awesome PR!
Female RX: 185 Deadlift, 35# KB, 20″ box
Masters RX: 185/135, 35/25, 24/20
Cool Down: Athlete’s Choice