Strength: Back Squat – 4×5 @ 80%
WOD:
AMRAP 11
12 DB Thrusters 35/20
2 Turkish Get Ups 53/35
12 DB Box Step Overs 35/20 24″/20″
2 Turkish Get Ups 53/35
Note: Weights are lighter so we expect to move faster. TGU – 2 reps is completed by 1 rep per arm. We struggled with the TGU workout last week, so we’re going to build on mechanics with a much small rep scheme today.
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).
