NEWS

  • TODAY: 6:30a, 8:30a, 9:30a, 5:30p
  • TOMORROW: 6:30a, 8:30a, 5:30p

WOD

“Abbate”

METCON

1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run

Weight: 155/105

MASTERS

1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run

Weight: 115/75

MOVE

1200 Meter Run
15 Clean + Jerks
600 Meter Run
15 Clean + Jerks
1200 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Hero WOD! Run the mile in 10 minutes or less, at a moderate pace. Do the clean and jerks as single reps for all 21! If you were fresh, you could cycle about 5 reps ina row before breaking. The 800 meters will be at a moderate pace, so you can get right on the bar for the next 21 clean and jerks. Then the last mile, try to get faster every 400 meters. Target 30-35 minutes.

Abbate:
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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