CrossFit Hero WOD
- 7 Rounds For Time
- 400 meter Run
- 29 Back Squats (135/95 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds. Take the back squats from a rack.
Score is the time on the clock when the last round of back squats is completed.
About the wod
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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