friday

Metcon

"MANION"
7 rounds for time:
400-m run
29 back squats (95/135 lb)
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.

Intended Stimulus:

• Finish the first 3 rounds in under 5:00 each.
• Spend no more than 2:15 on the run.
• Complete each round of squats in 1-2 sets.
• Load on the squats should feel light to moderate.
• Long, grindy workout that requires mental grit.