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

6.27.24

Strength
10 Rounds E2M
5x2 Split Jerks
5x1 Split Jerks

Accessory
20-minute Bike

6.26.24

Metcon
In 2 minutes, perform
25 GHD Sit-ups
Max distance rowing
Rest 2 minutes

In 2 minutes, perform
20 Pull-ups (RX+ C2B)
Max distance rowing
Rest 2 minutes

In 2 minutes, perform
15 Burpees
Max distance rowing
Rest 2 minutes
X2

Accessory
6 min EMOM
30 sec Double KB Overhead hold
RX: 53/35
RX+: 70/53

6.25.24

Metcon
Partner WOD
400m DBall Carry
Every 50m both athletes perform 10 DBall Squats
RX: 100/60
**Start and end with DBall Squats**

Skill Development
Accumulate 30 Strict Ring Dips

Accessory
10 min EMOM
O: 5 Devil Presses @ 35/25
E: 40 Double unders (RX+: 25 Crossovers)

6.24.24

Skill Development
4 Rounds E2M
5 Nordic Curls

12 min AMRAP
10 Right-arm KB Snatches
50 Double unders
10 Left-arm KB Snatches
15/12 Calorie Bike
RX: 53/35

Accessory
10 min EMOM
O: 4 Inverted Burpees
E: 12/9 Calorie SkiErg