OVERVIEW
Today we are going to take on Hero WOD Manion. First Lieutenant Manion was from Doylestown and assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force. He died on April 29, 2007 during a firefight in Anbar Province, Iraq and he is survived by his Mom, Dad and Sister. The workout is 7 rounds for time of back squats and running. The high volume of back squats will need to be broken up early and often but shouldn’t need more than 3 sets per round. The run is a quick break from the squats to stretch the legs and get ready for the next round. Legs are going to be heavy on this one but remember “All gave some,some gave all”.
WARMUP
Mobility
Spiderman stretch cycle - 5 per side
Squat to stand - 1 min - fingers under toes
Banded hip flexor stretch - 1 min per side
Banded pigeon stretch - 1 min per side
Calf raise on plate - 1 min
Dynamic Warm Up
Leg swings x10 per - front/back, side to side
Daisy pickers - down n back
Walking lunges - down n back
Squat jumps x10 reps
Build up - 3 rounds
15 Squats - empty barbell
½ lap run
10 Squats - light/moderate weight
½ lap run
5 Squats - WOD weight
½ lap
WOD
Hero WOD Manion
7 Rounds For Time
400m Run
29 Back Squats
♀ 95lbs ♂ 135lbs
COOL DOWN
Couch stretch
Foam roll quads