Quarantine WOD
Part I
3 supersets of :
Single DB Push press 1×1 tempo 6-8 reps
immediately into single DB bent over row 8-12 reps
*sub w/ barbell or KB
Part II
3 rounds for time:
12 russian KB swings 53/35 (sub w/ DB or heavy odd object)
16 Hang DB Snatch (*8 per arm) (sub w/ KB or BB 75/55)
20 sit ups
CORE WORK
Tabata- PLANKS!
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).
