Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
Strength:
Squat clean and jerk 5x5
WOD:
"Abbate"
Run 1 mile
21 clean and jerks (155/100)
Run 800 meters
21 clean and jerks
Run 1 mile
For time.
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion
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