3 rounds for time of:
Run 800 meters
7 Deadlifts (275/180)
10 Burpee pull-ups
14 (7 ea. arm) Single arm kettlebell thrusters (53/35lb)
20 Box jumps (24/20)
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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It’s BEAUTIFUL!! LET’S FIRE UP THAT GRILL! Crack open a cider, play a game of cornhole, and grill some delicious food. This is a recycled recipe but totally worth a re-post.
JAMAICAN JERK CHICKEN – Paleo-friendly
Prep time: 15 minutes
Cook time: 1 hour, 20 minutes
1 Tbls Cinnamon, ground
1.5 tsp Allspice, ground
1.5 tsp Black pepper, ground
1 Tbls Hot pepper, chopped
1 tsp Hot pepper, dried, crushed
2 tsp Oregano, crushed
2 tsp Thyme, crushed
6 Cloves garlic, finely chopped
1 cup Onion, pureed or finely chopped
.25 cup lime juice
8 pieces chicken, boneless, skinless
Mix all ingredients, except chicken, in a large bowl.
Rub seasoning mixture over chicken pieces and marinate in fridge for 6+hrs.