Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift
(Work Up to WOD Weight)
WOD:
Bowen (Time)
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
Female RX: 185#, 35#, 20″
Mobility:
Hamstrings
Buy Out:
Athlete’s Choice