Strength: Bench Press – 5×2 @ 90%
Conditioning: “Core Crush” – For Time, 50/40/30/20/10 reps of Kettlebell Swing 53/35 and Ab Mat Sit Ups
Workout is all about core engagement. Scale weight if needed, should be able to complete the KB Swings in no more than 3 sets for the larger rep schemes.
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).
