Warm-Up: Coach’s Choice
Strength/Skill: Review the movements and build up to your weights.
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.
Stimulus/Focus: Hero WOD! But not just any hero-Bowen is one that our Belmont firefighters had a connection with. Come honor his memory today!
Cool Down: Athletes Choice