My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support.
Waving Ladder, descending
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Core Climbers https://www.youtube.com/watch?v=F9iL9qn4544
Rack Cursty Squats, 70#
Crab Toe Touch
Hang C&P, 75#
Hack Squat https://www.youtube.com/watch?v=1-lMzjH5KLk
AMRAP in 35 minutes
9 Man Makers, 35#
With remaining time, AMRAP
300 m Run
27 Air squats
9 Handstand Push Ups/Seated Press
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).
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).
Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press.
Completed 7 full rounds. Fair winds and following seas!!