7.8.24

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.

Metcon
“Abbate”
Run 1 mile
21 Clean & Jerks @ 155/105
Run 800m
21 Clean & Jerks @ 155/105
Run 1 mile
Last tested on 8/31/2019

Accessory
Metcon
Rope Climbs
RX: 10
RX+: 15

8.31.19

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.

“Abbate”
Run 1 mile
21 Clean & Jerks @ 155/105
Run 800m
21 Clean & Jerks @ 155/105
Run 1 mile

8.30.19

Metcon
Run 600m
*Record time*

 At 5 minute mark

7 min AMRAP
35 Double-unders (SC: 20 DUs; 70 singles)
10 DB Single-arm S2O @ 35/25
*Athlete must hold other DB in front rack*

Rest 5 minutes

7 min AMRAP
10 Devils Press @ 35/25
10 Over-the-DB Burpees

Immediately into 600m Run
*Record time*

8.29.19

Strength
10 min EMOM
3 Front Squats @ 70-75% 1RM

Metcon
3 RFT
300m Run
5 Squat Cleans @ 135/95 (RX+ 185/125)
100’ Bear Crawl (RX+ 25’ HSW; Int: 15’ HSW)

8.28.19

Metcon
400m Run
50 Deadlifts @ 135/95
50 Box Jumps @ 24/20”
25/20 Calorie Row
50 Ab-mat Sit-ups
50 Push-ups
400m Run