Workout Blog

7/21/2017-FRIDAY HERO WOD

"Bowen"
3 rounds for time
800m run
7 deadlifts (275/185)
10 burpee pullups
14 single arm kb thrusters (53/35)(7 on each arm)
20 box jumps (24/20)

Cashout
5 laps down and back Ab scooter
Or
50 Ab rollouts

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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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South Seattle Crossfit

4101 West Marginal Way SW #B9,

Seattle, WA 98121

Phone. 2069322696

Email. info@southseattlecrossfit.com