Daddy/Daughter Stretching

 

CrossFit WOD

ABBATE
For time:
Run, 1 mi
21 Clean & Jerks, 155/105 lbs
Run, 800 m
21 Clean & Jerks, 155/105 lbs
Run, 1 mi

33 Min 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.

Mobility:
Barbell Calf Mash
Barbell Hamstring Mash
Seated Straddle


SWEAT

500m Row
then

5 Rounds of 12
-DB Clean and Press
-Burpees
-American Swings
-Wall Balls
then
500m Row

Weighted Planks: 8x of 20/10