Primarily Outdoors
Please do not park in the lot
Happy Labor Day!
We will be running a reduced schedule with classes at 9 & 10am only. We will be completing the HERO WOD “Abbate”. Class will primarily be run outdoors but we will open up some indoor overflow spots with Rowing/Biking subs so everyone is able to participate.
Goose will be here at 730am – Kicking the WOD off at 8am during Open Gym if anyone wants to come in for an early session.
Warm-Up
200M Run
5 BB High Pulls from each position
10 Strict Press
10 Good Morning
200M Run
5 Muscle Cleans From Each Position
10 Push Press
10 BB Deathmarch Steps
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.
Hero WOD
“Abbate”
Run 1 mile
21 Clean and Jerks 155|105
Run 800 meters
21 Clean and Jerks 155|105
Run 1 Mile
Level 3 – 135|95
Level 2 – 800/400/800, 115|80
Level 1 – 800/400/800, 75|55
Extra Work
EMOM 12
Min 1: 50’ HS Walk
Min 2: 16 Pistols