HERO WOD FRIDAY SINCE 2010! “Abatte” 1 Mile Run 21 Clean and Jerks 800m run 21 Clean and Jerks 1 Mile Run @155/105 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,
For Time: 30 Wall Walks Scale: Walk Feet Only and Hold for :03 and 2 Push ups at Bottom 12:00 MIN AMRAP 10 Hang KB Snatch 70/53 16 Wall Ball Shots 100m Med Ball Run on Shoulder THEN 15-12-9 Ring Dips Single arm DB Strict Press
Core Wod AMRAP 5:00 100 AbMAt Sit Ups Max Reps TTB THEN 5 Rounds FOR TIME OF: OR to 16:00 MIN Cap. 20/16 Cal Row 16 Pull Ups 9 HSPU Mobility Cash Out:2:00 Banded Shoulder Stretching on Each Side
Every 1:30 X 5 3 Over Head Squats (Building) THEN AMRAP 16:00 15 OHS 30 Double Unders 15 Deadlifts 30 Double Unders @95/65 THEN Accessory Cash Out: 3 X MAX Bent Over Row @95/65
AMRAP 7:00 400m Run BUY IN 20 Burpees 20 Lunges AMRAP 7:00 400m Run BUY IN 15 KB Swings 53/36 15 AbMat Sit Ups AMRAP 7:00 400m Run BUY IN 10 Wall Ball Shots 10 Push Ups THEN Mobility Cash Out: 3:00 Squat Hold, Rock Bottom Position
