Workout of the Day (WOD)

Wednesday 5/20/15 Hero WOD Day

Memorial Day is coming where we will do our traditional Memorial Day Murph.  I think we should do another Hero WOD to celebrate and  honor another military hero.  Thank you to all those that serve selflessly!

**REMEMBER!!!  We will scale these WODs for everyone, whether it's the weights, reps, distance, movements.....come in and we will take care of you to get a strong safe workout in.

Sgt. Matthew T. Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 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.

Abbate lead his section of Marines through an insurgent ambush that began as their patrol came under insurgent fire while in a minefield in northern Sangin. The Marines began to take fire from the enemy and were moving into cover, when two Marines and one corpsman were injured.

While Abbate was “exposed and personally suppressing the enemy, he directed the remaining squad member’s fire until they effectively suppressed.” He rendered life-saving aid to the casualties, coordinated the medical evacuation, swept the landing zone for explosives and led a counter attack to clear enemy fighters from the landing zone, which allowed a helicopter to evacuate the injured.

Abbate was killed in action  in Afghanistan.  The 26-year-old scout sniper, who fellow Marines called a 'lion on the battlefield' was honored for his lifesaving heroics and was posthumously awarded the Navy Cross- the nation's second highest medal for valor in action.



Run 1 mile
21 Clean and Jerks (155/105)
Run 800 meters

21 Clean and Jerks
Run 1 Mile

On top of regular scales for weight, movements, and reps.  You can also do half or 1/4 Abbate.  Don't let this workout take longer than 30 Minutes.

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