Dynamic Warm Up- Mobility Prepare for.

AMRAP in 35 minutes
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

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).

This workout was created and submitted to us by Jk McLeod (@coachjk_themusclefeed). The significance of the rep scheme is as follows:

– 35 minutes (35 years old)

– 9 man makers and 11 burpees (enlisted for service shortly after 9/11)

– 300m run, 27 air squats, 9 burpees (killed on 3/27/2009)


Cool down: 
Coaches Choice



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