Strength
Back Squat – 5×8 @ 70% (no belt)
—Do 1 set every 2:30 for 10 minutes
Conditioning
For Time – Hero WOD “Abbate”
1 Mile Run
21 Clean-and-Jerk 155/105#
800m Run
21 Clean-and-Jerk 155/105#
1 Mile Run
—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.
WOD Notes: TD = 20-30 min. If you can’t run a sub 10 min mile, think about scaling the runs down to 1200/400/1200. CnJ should be around 50% of 1RM and should feel light for quick singles.
Assistance
a) Weighted C2B Pull-ups – Accumulate 40 Reps in least amount of sets possible.
—Use weight if you can do 10+ strict unbroken
b) Plank (weighted) – 8×30 sec (heavy)
—Rest 30 sec between sets
