For Manion

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. 

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. 

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The Running Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walk: Inside, Outside, Heel, toe w/PVC Shoulder Dislocation
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5 or Run 200m
Warm-up each movement

Announcements/MOB:

  • If your friend joins you get a free month!
  • Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Manion
 
Run 400m
29 Back Squats 135/95 lbs
 
7 Rounds for time.
Time Limit: 40 Minutes
All bars from the ground, no racks.