Quarantine WOD
Part I
5 sets of
30 Goblet squats (DB or KB) immediately into 12 jumping squats
*rest 90 seconds
Part II
30-20-10
Single Arm DB Squat Clean (Sub for KB or barbell squat cleans)
Hand Release Push ups
Core WORK
3×40 Mountain Climbers (tuck knees to chest NOT elbows)
rest 90 seconds
Hero WOD: Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups
Background: This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
