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4/9/2017

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“Bowen”
3 rounds for time of:
800m run
7 Deadlifts – 275/185
10 burpee pull-ups
14 single arm KB thrusters, 7 per – 53/35
20 box jumps – 24/20

**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.

4/8/2017

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Strength
Front squat
1 RM


Partner workout

25-20-15-10-5
Pull ups
KB swings – 70/53
Med ball clean and toss to partner

*P1 completes 25 pull ups, P2 completes 25 pull ups,
P1-> 25 Swings, P2 -> 25 swings, then 25 MB cleans (total reps)..
..repeat for 20, 15, etc..