6/5/18

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.

3 Rounds
​:30 Contralateral Dead Bug
​10 Tempo Batwing Row (AHAP) ​​(3210 ) 3 seconds up, hold 2 seconds, 1 second down, 0 rest
​10R/10L Tempo 1/2 Kneeling Single Arm Dumbbell Press (AHAP) (1130) 1 second up, hold 1 second, 3 second decent, 0 rest

​Then…
​2 Rounds
​50 Ft. High Knees
​50 Ft. Butt Kicks
​50 Ft. Frankenstein
​50 Ft. Spiderman Crawl

​Mobility: ​Coach and Athlete Choice

“Bowen”
3 RFT
800 Meter Run
7 Deadlifts (275/185)
10 Burpee Pull-Ups
14 Single-Arm KB Thrusters (53/35) (7R/7L)
20 Box Jumps (24″/20″)

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