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Components

Metcon

Abbate

Sun 4-28-19s

1: Metcon (No Measure)

5x 100m Prowler Pushes (180# added to sled/90# added to sled)

All athletes, Basics = 90/0 added

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 18:00
Run 200m
20 Clean and Push Press (1x dumbbell 50/35)
20/15 Cal Bike
20 Pull Ups or Ring Rows

Basics/Intermediate option

2: Abbate (Time)

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010

To learn more about Abbate click here

Advanced option for people familier with clean and jerks and the desire to run.... remember Murph is coming :)

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, April 28, 2019

Clients:

Male Clients

Female Clients

Melissa
Gonzalez

4:00 PM WOD

3 + 0

Ran mile 2 miles did ,20 pound dumbbell 21,