STRENGTH

Clean + Jerk: 3 x 3, build to Metcon weight. Rest 60s.

CONDITIONING HERO WOD:

“Abbate”
For time:
1 Mile Run
21 Clean + Jerks (155, 105)
800 Meter Run
21 Clean + Jerks
1 Mile Run

*No time cap

EXTRA CREDIT

3:00 of Max Reps Banded Pull-aparts
3:00 of Parasympathetic Breathing

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.

Abbatte