Happy Independence Day !!!  

Come celebrate by honoring 2 heroes that paid that made the ultimate sacrifice for our country!

Today we have basics workout at 9:00am and WOD at 10:15am!

Work Out of the Day

“Manion + Wittman”          

In teams of 2 for time:

7 rounds of –

400m run

29 back squats, 135/95lb

then,

7 rounds of –

15 kb swings, 53/35lbs

15 power cleans, 95/65lbs

15 box jumps, 24/20″

Post time to beyond the whiteboard.  On Manion portion they must alternate 200m runs and they can share the back squats however they want.  On the Wittman portion they must alternate on every movement.

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.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Basics

In teams of 2 for time:

10 rounds of:

150m run, 20/14lb ball

7 kb swings, 53/35lbs

7 burpees

7 wallballs, 20/14lbs

Post time to beyond the whiteboard.  Athletes must run together and share 1 medicine ball.  They must alternate movements every round.