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

Freedom WOD Classes Warm Up: 10 Mins 500 M Row / .7 Bike / 400 M Run 1:30 Hip & Ankle Opener 10 / Side Front & Lateral Kicks 20 Air Squats 15 Push Ups 10 Ring Rows 20 Pull Aparts Tempo Intervals: 8 Mins 8 Min EMOM: Row / Bike / Run Odd: 80% Effort

Freedom WOD Classes Warm Up: 10 Min Cap 2 Rounds: – Barbell is coach lead for round 1 5 Lift Offs 5 Olympic Deadlifts 5 Clean High Pulls 5 Power Cleans 5 Strict Press 5 Push Press 5 Push Jerks :30 Hollow Rocks / Hold 10 Negative Push Ups Strength: 8 Mins 8 Min EMOM:

Freedom WOD Classes Warm Up: 10 Mins 4 Round Tabata :20/:10 – not rotating Air Squats Box Step Ups Burpees Then: 1:30 / Side Glute Roll Intervals – 8 Mins Odd: 4 Back Squat @ 78-82% Even: Rest Metcon: 8 Min Clock 2 Rounds of: 2 Min AMRAP: 10 Alt DB Snatch 50/35 5 Box

Freedom WOD Classes Warm Up: 8 Mins  200 M Run 5 Burpees 10 / Side Ext. Rotations 20 Pull Aparts 5 Burpees 200 M Run Strength: 8 Mins Odd: 8-10 HSPU (increase difficulty from last weeks 6-8 reps) Even: Handstand / DU / or MU practice Mobility: 5 Mins 5:00 Band shoulder stretch OR Roll

Freedom WOD Classes Warm Up: 6 Mins 500 M Row / . 7 Bike 20 Pull Aparts 10 Push Ups 10 Barbell Jefferson Curls 10 Deadlifts Intervals – 8 Mins Every 2:00 x 4 Rounds 24/20 Cal Row / Bike / Ski *1:20 cap per round – :40 rest minimum Mobility: 8 Mins 1:30 /