Saturday, 12-30-17

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son…

Strength: Back squats 5 sets of 4 reps @ 70%   WOD: 4 RFT 50 Air Squats 3 Rope Climbs 25 Wall Ball 20/14 rest 1 min between rds.

28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*

Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************

Warm up: 3 RDs 10 BB Snatch Grip Deadlift 10 BB Power Snatch 5 OHS 5 Hang Sq. Snatch E2MOM for 20 min (10 sets) Snatch pull + 2 hang power snatch + OHS + hang sq. snatch build to heavy complex 4 RFT: 5 bar M/U (15 pull up) 10 bar facing burpee 15…

2011 team WOD 6 from Southwest Regionals. For time: 20 Calorie row 30 Burpees 30 Dumbbell ground-to-overhead, 45# (25#) 30 Toes-to-bar 100 foot Overhead walking lunge, 45# plate (25#) Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the row. When that athlete has…