WOD

Sunday 30th November 2014

Main – CrossFit

SKILL

Warm-up should include mobility for the ankles and hamstrings. Practise some running drills to ensure you are prepped and ready for the workout.

Spend 15 minutes breaking down the clean and jerk and warming up to the weight in the workout.

WOD

“Abbate”

For time:

1 mile Run

21 Clean and jerks (40kg/ 60kg)

800m Run

21 Clean and jerks

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.

SCALING

Reduce weight

Row

Metcon (Time)