1659:

1659: Monday 7/24 // Last 6/30
STRENGTH: b squat 5X3
A. 5 minutes
30 DU
6 burpees
rest 3 minutes
B. EMOM 12 – Perform triplet on the minute
10 db thrusters 20/15 (if too easy here go up in load)
5 slam balls
12 bi- lateral jumps (over slam ball)

1657: Bowen

1657: Friday 7/21 // Last 6/23
Bowen 3 RFT
800 m run
7 DL 275/185
10 burpee pulll ups
14 kb thrusters 53/35 (7per)
20 box jumps

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.

1554:

Box Reminder: Opening Day Wednesday 7/19 Class Hours 5:15am, 6am and 8am only.

1554: Tuesday 7/18 // Last 6/19

STRENGTH: 1 power snatch + 1 OHS X12 climbing
wod: Nancy
400 m run
15 OHS 95/65

1553:

Austin and Jerry.

1553: Monday 7/17 // Last 6/20

STRENGTH: DL 4X3
wod: amrap 18
10 kb swings
20/14 cal row – bike
30 DU
10 burpees

Box Reminder: Opening Day Wednesday 7/19. Class Hours 5:15am, 6am and 8am only.