Saturday November 21st – Diamond Hill CrossFit
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Saturday November 21st

20
Nov

Saturday November 21st

Dedicated to 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, 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.
According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation @travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.
The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011 (110719).
#IfNotMeThenWho

Warm-up:

4 Rounds of 100m Run & 10 Back Squats (BB, 50%, 70%, 90% WOD Wt)

Part 2:

“Manion”

7 RFT
400 meter Run
29 Back Squats

*50 minute cap

Rx 135/95
L2 115/80
L1 95/65

Scale:

Less Run

Cooldown:

Roll Lower Back & Quads

Notes:

This is a grinder WOD with a lot of Back Squats. Don’t burn-out early. Break up Squats with short breaks and keep a steady pace on your runs. 4 to 7 minutes per round.

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