Saturday – Hero WOD


For time:
Run 1 mile
21 Clean & Jerk 155/105
Run 800m
21 Clean & Jerk 155/105
Run 1 Mile


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.




3x250m Row
Rest 90 seconds between intervals.


4 rounds for time:
12 SDHP (135/95)
9 Box Jumps (30/24)
6 Toes To Bar
3 Bar Muscle-Ups