Conditioning: Complete as many rounds as possible in 24 mins of: Run, 200 m 10 Deadlifts, 225/155 lbs Row, 250 m 20 Single Arm Kettlebell Front Squats, 53/35 lbs
*Longer workout today with time to build adequately for a warm up on the deadlifts, as well as go over proper technique on the KB Front Squats. Squats should be performed evenly so that it is 10 per arm, but can be broken up if needed.*
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).
