WOD
Mobility
Foam Roll: Athletes’ Choice (6 Minutes)
300m Jog
Dynamic Warm-up
Conditioning
“Bowen”
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, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; an daughters, Robin Parker and Sarah.
3 Rounds For Time:
800 meter Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35)
20 Box Jumps (24/20)
For the kettlebell thrusters, do 7 per arm (14 total) per round.