WOD 9.11.13 - A Day We Will Never Forget

Well...... I had the hardest workout of my CrossFit career planned in honor of September 11th for tomorrow, but have decided to make a change to one of my favorites. My legs are super sore from yesterday. We will catch "Manion" at a later date in the very near future. (see a preview below tomorrows wod for "Manion"). God bless America!

We are still going to work hard: 


For time:  

"Filthy Fifty" 

For time:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

In the near future


Seven Rounds For Time - 35 minute time cap

29 Back Squats 135/95

400 Meter Run

Recipe of the day - Guac

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.