210402 - Hero WOD "Manion"

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

According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation @travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.

The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011 (110719).

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WARM UP
2 Rounds
200m Run
10 EB Squats
Leg Swings Each Leg (10 front to back/10 Side to Side)

MOBILITY
Lacrosse Ball Glute
Pigeon Stretch

COACH PREP
Build To WOD weight 
5, 5, 5…

HERO WOD 
“Manion”
7 Rounds For Time
400m Run
29 Back Squats
(A) 135/95
(B) 95/65
(C) 75/55