Gymnastic Strength Circuit: 4 Rounds
A) 20 Hand Stand Shoulder taps/plank shoulder taps
B) Dual DB Alternating bent over row
C) L-Sit (on floor) DB Strict Shoulder Press
D) 20 Straight Leg Sit Ups
WOD:
For Time:
10/9/8/7/6/5/4/3/2/1
Deadlift 50% of 1RM
Strict Pull Ups
Note: For those that did not test their 1RM recently, we want a weight that will be challenging but can be done unbroken throughout.
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).
