7.18.2024

MANION


7 Rounds for TIME:
 400m RUN
 29 Back Squats (135 lbs)




7.17.2024

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



7.16.2024

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





7.15.2024

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

7.14.2024

Monday

AMRAP in 10min of;
   6 DB S2OH

DB RX= 50/30s