Happy Independence Day

4th of july image

Thursday July 4, 2013

Pick your Hero. Choose 1 or Both



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



Five rounds for time of: Run 800 meters 12 ft Rope Climb,6 ascents 50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila.

Warm Up: Row 500 m Inch worms step>door Broad Jumps Door>step KB OH Walks step>door and back 53x2/35x2/25x2 12 GHD SU 12 GHDHX 60 sec Paleo Chair DROM Burgener on your own

"Abbate" Therese-  30#/30:55 Lynne-  35#/42:06 Jenny N.-  75#/39:30 Katie N.  55#/33:21 Rich Stack  115#/95#/39:27 Matt B.  95#/36:46 Sonntag  85#/34:18 Allison  65#/36:46 Dave M.  95#/40:21 Joann B.  55#/30:17 Debbie 55#/32:19 Beetle  115#/32:06 James H.  65#/41:29 Melissa  55#/42:08 Dan C.  Rx/40:06 B-Rad  Rx/ 40:04 Fetz Rx/ 50:30 Freddy  Rx/39:12 Mary  WRx/50:28 Jess D.  55#/32:25 Malopy  Rx/49:02 Erik  135#/ 43:02 Ed ORyan  Rx/55:23 Lindsay  75#/33:29 Matt Mc.  Rx/47:30 Curtis  115#/34:26 Jen M.  55#/39:27 Brittny 65#/63:19 LaJeana 25#/63:09

"RJ" Jason O.  49:17 Felipe  49:17 John R.  1:15:30 Jenni R. 1:17:32 Jackie C.  1:21:08 Julie  1:26:47