Hero WOD Monday

Hero WOD
3 RFT:
-800m RUN
-7 Deadlifts (275/185#)
-10 Burpee Pull-ups
-14 Single arm KB Thrusters (7 each arm) (53/35#)
-20 Box Jumps (24/20”)

Core Cashout
3 Sets:
-12 Leg Raise + Hip Lift
-8 Hollow Rock to Superman Flips
-24 Russian Twist (45/25#)

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.