Saturday
Warmup: Coaches Choice
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Super Saturday WOD:
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.
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, 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.
"Manion"
7 Rounds for Time
400 Meter Run
29 Back Squats 135/95#
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Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
**7 am - Sunday Funday ~ Everyone is welcome even non members
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Monday
Warmup: 6 rounds of
12 Standing Leg Swings
12 pushups
12 jumping jacks
12 PVC Good mornings
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Super Set - 3 Rounds ~ Not for Time
A - Power Jerks x 8
B - KB or DB Seated Arnold Presses x 12
C - Barbell Rear Delt Raises x 10
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WOD: 5 Rounds with 1 minute Rest between each AMRAP
3 Minute AMRAP
3 Power Cleans 135/95#
3 Ring Dips