Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start lifting at 80%, and get AHAP. Lifts will be on a 2 minute clock.
WOD: 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: This should be a heavy and challenging workout. Pick appropriate scales.
Masters RX: (185/135); (35/25#); setp ups (24/20)
Cool Down: Athlete’s Choice