Archive for April 3, 2015

Saturday 20150404 Open Workout

Posted: April 3, 2015 by eweirick in Uncategorized
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.

HERO-Bowen_th

Photo courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

Bowen

3 rounds for time of:

Run 800 meters

7 Deadlifts (275/215)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (1.5/1 pood)

20 box jumps (24/20)

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Scaling Options:

Run – Row 1K

DL – shoot for 75% of 1RM

Burpee pull ups, burpee jumping PU

KB thruster – 35/25

BJs – 20/16

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X-tra:

Roll it out if it’s sore

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