10.16.24

Strength
7 Rounds E3M
3 Back Squats with :05 desc tempo

Metcon
5 min AMRAP
10 Alternating Jumping Lunges
10 Burpees

Accessory
10 min EMOM
O: 5 DBall Cleans @ 100/60
E: 15 Hip Extensions

6.28.24

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, 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.

Metcon
“Manion”
7 RFT
400m Run
29 Back Squats @ 135/95

Accessory
Strength Superset
Barbell Curls 4x10
Bullhorn Dips 4x8