MANION

"Manion" 

7 Rounds for TIME:

 400m RUN

 29 Back Squats (135 lbs)

Thursday

Friday we Honor TRAVIS MANION

Every 30sec for 10min alt between:

 Walk Forwards

 Walk Backwards 

5 Rounds of:

 1min Jacob’s Ladder

 30sec Rest/Rotate

 1min SkiErg

 30sec Rest/Rotate

 1min Versa Climber

 30sec Rest/Rotate

 1min Assault Bike

 30sec Rest/Rotate

Moderate Pace

Wednesday

Incline DB Bench Press

5-5-5-5-5

Decline DB Bench Press

5-5-5-5-5

Tricep Kickbacks

10-10-10-10

GHD Sit-UPs

10-10-10-10

Tuesday

Partner WOD

ROW 200cal for TIME

 Partner 1: 8 Thrusters (95/65)

                   8 Bar over Burpees

 Partner 2: MAX cal ROW

“When life gives you lemons, ask for something with more protein.”

    -NY Giants Scout Justin Markus

Monday

AMRAP in 10min of;

 12 DB Deadlifts

   9 DB Hang Power Cleans

   6 DB S2OH

DB RX= 50/30s