WOD: Tuesday 11, September 2012

Turns out 7 minutes of work on anything is a lot of work when you are doing Crossfit. Monday was a short wod so we decided we didn’t want to cheat you so here you go…and a Hero Wod at that!

Strength: Clean & Jerk 5×3 working up to the weight you will use for the wod.

Wod: Abbate

Run 1 mile
Clean and jerk, 21 reps (155/110)
Run 800 meters
Clean and jerk, 21 reps (155/110)
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.

2 comments to WOD: Tuesday 11, September 2012

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