Warm up: Arrive at 0900 to get set up and warmed up if you would like to do this Hero WOD. Be ready to go at 0915!
Bowen: 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
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.
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Stimulus/Focus: Honor this local fallen hero whom our very own CFB firefighters actually knew. Join us at our normal Saturday Hero WOD time and be ready to start at 9:15am if you would like to take on this workout!