Marine Core Birthday

Prep:
Group Warm Up
& Movement Review

Workout:
"Abbate"
1 Mile Run
21 Clean and Jerk (155/105)
800m Run
21 Clean and Jerk
1 Mile Run

U.S. Marine Corps Sgt. 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 Dec. 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; and siblings, Dominica, Elliot, Valerie Binion and Kelly Binion. 

Embrace the Pace

Strength:
Every Minute for 12 min
1 Hang Squat Snatch
(50, 55, 60, 65, 70, 75, 80, 85, 90, 95, 97.5, 102.5%)

Accessory:
3 Sets:
20 Banded Hip Bridges off Bench
20 Dumbbell Lunges

Conditioning:
5 Rounds
Hold Max Effort Row for As Long As Possible
Rest 2 min
*Row as hard and as fast as you can. Once you establish your fastest pace, hold it for as long as possible. Once you fall off by two or more seconds, stop. These will be short 15-20 second intervals.