Full warm up (see "OUR WARM UP" tab)
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
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. 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.
Rest In Peace Sgt Abbate. May God Bless your family and this Great Country of ours.
ReplyDeleteWet day, light drizzle, rained hard last night, 75 degrees.
Scaled C&J to 95 lbs right from the start; very sore lower body from yesterday's WoD; first mile was 7:25 - could've been faster but I was babying my hams.
Weather: over cast and under 40 with an ENE wind which made the return legs all that more difficult
ReplyDeleteWOD: Kept all three runs under 9 min pace legs rubber for 2d and 3d starts. Scaled CJ down to 135 after first rep of first set. Had to use steel which incurred a strength and time drain during the return to the starting position. Timer malfunctioned twice pretty sure Sgt Vargas and I kept it under 45 min.
Semper Fi,
LtCol McMichael