5 Inch Worm+Push Up
5 Elbow to Instep+Straight Leg+Rotation
Burpee Broad Jump One Length
10 Beat Swings
HERO WOD FRIDAY
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35) (7 each arm)
20 Box Jumps (24/20 in)
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.
300m run, 10 arm cirlces (forward/ backward/ across the chest), 10 air squats hold the bottom for 3 sec, 10 boot straps, 1 length walking samson stretch, 1 length inch worm.
3 rounds for quality: 1) 45 min plank hold, 2) 20 sec handstand hold, 3) 20 sec top of the ring hold (take your time through these 3 rounds).
1/2 Angie for time: 50 pull up, 50 push up, 50 situp, 50 air squats (complete each skill before you move on)