Saturday, 3 December

****0730 Unstructured Lifting****

Bench Press

6 X 3/4 @ 68-78% on 2:30


4 Sets for Quality

  • 20 Unbroken Banded Strict PullUps
  • 100 Meter Unbroken Farmers Carry, 70’s/50’s

****0900 Class****



For Time

1 Mile Run

21 Clean & Jerk

800 Meter Run

21 Clean & Jerk

1 Mile Run

LvL3/2/RX 155/105, Scaled 135/85, Scaledv2 115/65

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, ws 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.


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