4 supersets: 8 Bent Over BB row (clean grip) 15 hollow rocks
Make sure we stayed braced in the core on the rows, the hollow rocks immediately after should help to light our core up a bit so we can feel the engagement.
21/15/9: For Time Overhead Squat 95/65 | 75/55 | 45/35 Bar Facing Burpees
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.
