Barbell Bench Press – 2×6 at 75%, 2×3 at 85%
Strength – numbers are aggressive but doable. Rest 2 minutes between rounds to ensure full recovery.
Amrap 12 8 TTB 12 Box Jumps Overs 24″/20″ 16 Alt. DB Snatch 50/35 30 DU/60 SU
Reps are low and designed to be unbroken throughout the workout.
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.
