Skill Development:

Warm-Up Movements

 

10 Minutes

 

·  Good Mornings (weighted)

·  Build back squat to working weight

 

Hero WOD

 

“Manion”

 

1st Lt. Thomas Manion

1st Recon Batt., 1st Marine Div.

KIA 29/04/2007

Anbar Province Iraq

 

7 Rounds For Time:

35 Minute CAP

 

·     400 Meter Run

·     29 Back Squats (RX 61/42½ Kg) (from the rack)

 

Stimulus:

·    Consistent Sets

·    Strong Core – breathing

·    Short recovery time between sets