Teams of 2: AMRAP 24 20/15 Cal bike 15 Ring Dips 30 KBS 70/53 60 Air Squats 30 KBS 15 Ring Dips 20/15 Cal Bike 200m Run (together)
Besides the dips, we should be attacking this workout in large, quick sets, sprinting the bike calories and the run to get the heart rate up and keep it there. One partner works, one rests. KBS are heavier so we can do small quick alternating sets with our partner to attack these.
Core: 3 max sets of plank holds on rings
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.
