SATURDAY

Scorpions, bird-dogs, calf pumps, mountain climber complex

Banded Shoulder and Glute activations

Movement warm ups

Hero WOD

“Bowen”

Captain Jeffery Bowen

Asheville Fire Dept.

Died 28/07/2011

3 Rounds for Time:

·   800-meter Run

·   7 Deadlifts (RX 125/84 Kg)

·   10 Burpee Pull-ups

·   14 Single arm Kettlebell Thrusters (RX 24/16 Kg – 7 each arm)

·   20 Box Jumps (RX 24”/20”)

Aiming for:

·   Good consistent sets on each movement

·   Small recovery time