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'Rigid flexibility', and 'Expect the unexpected' are insufficient responses to the Earth shaking, axis shifting news from CFHQ that Day 1 would now be a Rest day. We've seen extra stuff thrown in before, but never a shift of days like this. Hold the bus!

'Bowen'
3 rounds:
800 meter run

275 pound Deadlift, 7 reps
10 Burpee pull-ups

53 pound One-arm Thruster, 14 reps (7 each side)

20 Box jumps, 24" box

                                    DL        Thruster        Box"

Kayla- (2) 23:49          75             10              20

Wesley- 24:45            135            35              24

Caitlin- 23:40              115            20              20

Tommy- 35:07            185            35              24

Tripp- 32:00               135            25              24

Sharon- (2) 28:16       115            15              16

Todd- Rx  28:21

Matt- 30:50                 225           53              24

Paige- 38:08                 75            15              24

Todd McK- 31:00      115            30              24

Candice- 34:01           115            20              24

Casey- Rx  34:34  

Taj- 29:14                    95             20             24

Great workout everybody. Nice job going Rx'd Casey, and Todd. This was a tough workout at any scale. Good job holding on tightly through to the bitter end where most just collapsed on the deck, too tired to even squirm around. Big bonus points for staying on your feet.

Although the runs were brutal, we couldn't have asked for nicer weather to be outside.

This workout is named in honor of  Captain Jeffery Bowen, assigned to Rescue 3, of the Asheville, North Carolina fire department, who was killed on July 28, 2011 while fighting a four-alarm fire.

What day is it exactly? We'll know Monday night. Standby.

Thanks for another great day of training at CFSF.

Breakout!

CFSF