Thursday, June 22nd

Posted June 21, 2017 by Dan Broughton & filed under Workout of the Day.

Strength:

Daily Max: 3 position snatch 1 high hang snatch+1 hang snatch+ 1 snatch just below knee

METCON:

400 m run

100 DB/KB RDLs (heavy)

75 push ups

50 V-ups

400 m run

Sunday, September 15th

Hero WOD: Abbate: For Time: 1 Mile Run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 155/105 1 Mile Run

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.