WOD Wed. Sep. 5

September 4th, 2012

Basics Skillwork: Back Squat w/ PVC
Level 1/2: Climb 12′ Wall and Climb 15′ Rope – 3 x each.

Level 2
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
(Don’t do 5+ rounds unless you are sure you can handle it. This is a recipe for Rhabdo if you aren’t up to it. If you haven’t been doing CF for 4-6 times per week consistently for the past 6 months, then don’t do this.)

Level 1
Seven rounds for time of:
Run 400 meters
95 pound Front Squat, 10 reps
Push-ups, 10 reps

Five rounds for time of:
Run 400 meters
Squats, 15 reps
Push-ups, 15 reps
Sit-ups, 15 reps

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.