WORKOUT

Performance
4 Rounds for Reps of:
1 Min Back Squat 60/40kg
1 Min Rest
1 Min CTB Pull ups
1 Min Rest
1 Min Power Cleans 60/40kg
1 Min Rest

Fitness
4 Rounds for Reps of:
1 Min Back Squat 50/30kg
1 Min Rest
1 Min Pull ups/Body Rows
1 Min Rest
1 Min Power Cleans 50/30kg
1 Min Rest

BENCHMARK TRAINING

Girl

“Grace”

30 Reps for time:

Clean and Jerk 61/43kg

Hero

“Bowen”

3 rounds for time of:
Run 800 meters
125/82.5kg deadlifts, 7 reps
10 burpee pull-ups
24/16kg single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24/20-inch box

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.

MOBILITY MONDAY