2.13.16 Workout of the Day

830 am CrossFit.

THE best way to start off your weekend, period.

CrossFit 715/Martin 830/Paul

General WU: Coaches Choice

Specific WU: In 15 min complete 400 m run+ 5x5 building to WOD weight

WOD 1: Hero WOD: "Abbate"

Run 1 mile 155/105 pound Clean and jerk, 21 reps Run 800 meters 155/105 pound Clean and jerk, 21 reps Run 1 Mile

-35 min time cap-

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. 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.

ICT 900/Martin

General WU: Coaches Choice

Specific WU: In 10 min complete:

300 m run + 10 reps/ movement

In teams of 4 complete 30 min AMRAP Partner 1: 300 m run (exit sign) Partner 2: Max Russian KB Swing (53/35)

partner 3: max burpee

Partner 3: Max Cal Row

-After Partner 1 completes 300 m run, athletes rotate through stations-

SCORE=total team reps combined, all athletes are working each station at once.