WARM UP 2 X'S:

  • Short lap
  • Up and back Bear Crawl
  • Up and back Toy soldiers
  • 10 PVC Halos 
  • 5 Boot Strappers
  • 30 sec hollow hold
  • short lap 

Mobility:
1 Min Downward Dog
1 min child's pose
1 min banded hami string MOB

Review Movements:
Dead Lift
Burpee pullups

Workout:
"Bowen"
3 rounds for time:
7 Dead Lifts 275/185#
10 Burpee pull ups

14 Single arm KB thrusters 20/24Kilos (7 each side)
20 Box Jumps 20/24'

Jeffrey 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; and daughters, Robin Parker and Sarah."

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