Strength: Front Squat 5×3 at 75%, 80%, 85%, 88%, 90%
Strength – full 2 minutes of rest today for these heavy triples.
Conditioning: For Time: (12 min cap) 60 Goblet Squats 53/35 40/30 Cal Row 60 Hang Power Cleans 95/65
Workout – Short chipper with light weight and some rowing. Looking to complete the reps in 4-5 quick sets today to come in under the time cap.
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).
