12/31

Squat
3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
10ft Wallball (20/16)
Hand Release Push-ups

Squat
175-175-175-175

Metcon: 13:40rx

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12/30

Snatch Balance
3-2-2-1-1-1-1

4 Rounds
5 Deadlift (275/185)
10 Bastards
15 Pull-ups
20 Sit-ups

12:40rx

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“Tabata Fight Gone Bad”

“Tabata Fight Gone Bad”
8 Rounds of 20 Seconds of Work Followed by 10 Seconds of Rest of:
10ft Wallball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20/20)
Push-press (75/55)
Row (Cal)
Complete all 8 rounds of each exercise before moving on to the next.

260-300ish RX
Kinda lost count.

12/19

Jerk
3-3-3-3 (add 2.5#-5# to your last sets of triples)

Row 1000m
6 Rounds
5 Hang Power Cleans (155/105)
15 10ft Wallballs (20/14)

Jerk
105-115-110-110

Metcon: 15:49rx

12/17

Squat
3-3-3-3 (add 5-10lbs from last week)

4 Rounds
10 Hang Squat Clean (115/75)
5 Push-Press (115/75)
10 Back Rack Lunge (115/75)
5 Push Jerk (115/75)

Squat
175-185-195-195

Metcon: 12:30ish RX
First round unbroken then fell off the cliff. Sonofabitch.

12/16

5 Rounds
1 Minute DB Weighted Burpee (50/35) *
1 Minute Alternating Pistols
1 Minute 1 Arm DB Hang Power Snatch (50/35)
Rest 1 Minute

* Burpee is done with DB in each hand. No jump at the top of the burpee.

No clue – didn’t count. It sucked though.

Abbate

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

“Abbate”
Run 1 Mile
21 Clean and Jerk (155/100)
Run 800m
21 Clean and Jerk (155/100)
Run 1 Mile

33:10 rx