The Power House at Highland
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9:00 pm

160905

ABBATE

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.

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

*Workout will be scaled to ALL LEVELS. Please join us!



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7:29 am

160904

P1 Strength:
EMOM 10-12'
1- Reverse Plank x 30"
2- Alternating Step Up x 5/5
"***if an athlete has a 90" reverse plank then they can sub dips in sets of 3-5 for the plank in this emom

P2 strength:
10-12 Sets w/ 30" rest between efforts 
3 Dips + 3 Box Jumps
***add weight to the dips if appropriate but the focus should be speed and quality, no misses

P1 WOD:
5 Rounds for Max Reps & Time
DB Bench Press on Foam Roller x ME (should be less than 20 reps)
300m row
"***sub crossover symmetry vertical press x 45" amrap for shoulder restrictions 

P2 WOD:
5 Rounds for Max Reps & Time
Dumbbell Bench Press @ 50% bodyweight x ME
300m row