Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

Jog 200m
5 Front Squats, empty bar
5 Push Press, empty bar
5 Thrusters, empty bar
50′ High Knees
50′ Buttkickers
Jog 200m
5 Power Cleans, light
5 Jerks, light
5 Power Clean & Jerk, light
50′ Buttkickers
50′ High Knees
Jog 200m

Hero WOD: 

“Abatte”
For Time:
Run 1 Mile
21 Clean & Jerk, 155#/105#
Run 800m
21 Clean & Jerk, 155#/105#
Run 1 Mile

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.

TIMECAP: N/A

*Please note there is not a Friday 6:30pm class starting May 6, 2016.