Sat Sept. 28 "Abbatte"

Move

1) 30 Min. AMRAP Partner Workout

200m Run (together)
10 Clean and Jerks Alternating Partners (5 Each)
500m Bike (One person working at a time, each doing 250m)
10 Clean and Jerks Alternating Partners (5 Each)

Train

1) Abbatte (In Teams of 2)

For Time (35 Minute Time Cap)
1 Mile Team Run
21 Clean and Jerks (each) (155/105)
800m Team Run
21 Clean and Jerks (each)
1 Mile Team Run

Stimulus:

1) Today is meant to be a partner WOD day! You will both always run together and cannot start the clean and jerks until both of you are back. Once you are back, you will both complete 21 Clean and Jerks, with one partner working at a time. Once you are both done your clean and jerk, then you can both start the next run. Pick a C & J weight that you can do drop singles at.

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.

Extra Credit

Strict Weighted Dips: Establish a 3 Rep Max