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.
Freedom WOD Classes
Warm Up: 6 Mins
400 M Run
20 Pull Aparts
10 Muscle Cleans
10 Power Cleans
10 Strict Press
10 Push Jerks
Metcon: 40 Min Cap
“Abbate”
1 Mile Run
21 Clean & Jerks 155/105
800 M Run
21 Clean & Jerks 155/105
1 Mile Run
Functional Bodybuilding Class
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
MomFit:
Warm Up: 2 Mins
400 m Row
Posterior Chain Development: 4 Mins
4 Min AMRAP
X Band Walks east/west
10 Single Leg KB RDL
5 Russian KB Swings
Technique Review / Workout Brief
Metcon: 13 Mins
10 Min AMRAP
KB Deadlifts
KB Swings
KB Goblet Cyclist Squats
1 Min Rest
2 Min AMRAP
Walking Lunges