May 30 2015

Reminder- There is NO YOGA tomorrow. Monday is 5:30 pm ONLY. Have a great and safe holiday everyone!

Connectivity: kipping pull-up recycle

3×8 prone dowel raises then:
2x:40 tight arch 2x:40 hollow body then

rolling arch to hollow to fast v up x5 then
1 kip+1 pull-up x5 for 3 sets

“Bowen”  CFHQ

3 rounds for time of:
Run 800 meters
125/80 deadlifts, 7 reps
10 burpee pull-ups
24/16 single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24/20

30 minute Cap

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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