WOD - Friday, 11.13.2015

Active Life Athletics - CrossFit Island Parkwww.activelifeathletics.complease tag @activelifeathletics and @supercleary if you post online

Posted by Active Life Athletics - CrossFit Island Park on Tuesday, November 10, 2015

CROSSFIT
WARMUP


Run 200m

5 Inch Worm+Push Up
5 Elbow to Instep+Straight Leg+Rotation
Burpee Broad Jump One Length
10 Beat Swings

HERO WOD FRIDAY
"Bowen"

3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lbs)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/35) (7 each arm)
20 Box Jumps (24/20 in)

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.

FITNESS (11AM)
WARMUP

300m run, 10 arm cirlces (forward/ backward/ across the chest), 10 air squats hold the bottom for 3 sec, 10 boot straps, 1 length walking samson stretch, 1 length inch worm.

3 rounds for quality: 1) 45 min plank hold, 2) 20 sec handstand hold, 3) 20 sec top of the ring hold (take your time through these 3 rounds).

WOD
1/2 Angie for time: 50 pull up, 50 push up, 50 situp, 50 air squats (complete each skill before you move on)