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.

Warm Up
Coach’s Choice

For time:
Run 1 mile
21 C&J (155/105)
Run 800 meters
21 C&J (155/105)
Run 1 mile

*If competing this weekend, do 20-30 minutes of light, repetitive exercise followed by 30 minutes of mobility and stretching.


Travel WOD
4 minute AMRAP:
25 jumping jacks
3 burpees
then – no rest –
4 minute AMRAP
10 situps
5 pushups