Strength: Alt E2MOM for 12 (6 sets) Minute 1: 30s of Strict HSPU Minute 2: 30s of TTB
Strength – we’re capping our work load at 30s today for 30s work/30s rest.
Conditioning: Amrap 14 2 Rope Climbs 10 Push Press 95/65 15 KBS 53/35 20 Sit Ups 200m Run
Workout – Movements should be able to be unbroken throughout, with a brief shake out of the arms for the rope climbs
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).
